The "base" movement is the normal Walking Lunge, however instead of just holding onto a pair of dumbbells or holding a barbell on your back, you're going to be passing a weight underneath your lead leg on every step.
This will constantly shift the load from one side to the other, focusing on working that lead leg.
When you do this exercise with a kettlebell, you can set the bell down on every rep and switch hands. This allows you to "unload" the knee joint of the front leg, which I find reduces the torque on the knee that this exercise can sometimes cause.
When you do this exercise with a dumbbell, you can pass the weight under your leg without setting it down, which allows for a more continuous, smoother motion that further challenges the core.
I'm using a 90 lb kettlebell in the demo here.
Hold it in your left hand...you'll be stepping forward with your RIGHT leg.
As you come down into the step, set the kettlebell down underneath your lead leg.
Now grab the handle with your other hand.
Now stand up.
Then repeat on the other side, stepping your left leg forward and setting the kettlebell on the floor under that.
Switch hands again.
Then stand up and continue the pattern.
I like to do this for distance versus reps. Since I have limited space in my basement, I would just turn around and head back in the other direction until I can't get anymore steps.
When doing this movement with a dumbbell, you can do it like this where you set it down on every step (which will require you to lean forwards more because the handle is closer to the ground), or you can use a continuous pass under and switch, without ever setting the dumbbell down.
I'm using a 65 lb dumbbell for this demo. I actually tried with a heavier dumbbell but found that the bigger physical size of it interfered with the movement...the weight plates kept banging into my leg and making the movement awkward.
Come down into the lunge then pass the dumbbell under and switch hands.
Come back up.
Step forward.
Pass it under your leg again and switch hands.
Stand up and repeat.
This makes the exercise a faster movement that will get your heart pumping.
If you have a small medicine ball, you could also do this exercise using that as well.
Overall, this is a great exercise for the legs...you'll be able to go heavier with a kettlebell in terms of the mechanics of the exercise, assuming you have a heavier kettlebell.
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Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!
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