This is a combination movement that alternates between forward and backward lunges in order to hit the most muscle mass possible.
This is not an exercise you're going to use to build muscle in your legs...this is more about power and explosiveness.
And as a bonus, it will get your get your heart pumping for cardio benefits at the same time.
To do this one, you'll need some weight...either a pair of dumbbells or kettlebells...or just a single kettlebell. I'll show you a few different versions of it.
1. Dumbbell Forward and Backward Lunges
For this one, you'll need a pair of dumbbells. I'm using 50's here and that was challenging. You're going to staying on one foot while you go forwards and backwards with the other.
Start in a standing position. We'll be planting the right foot here.
Step forward into a lunge with your left foot. Reach forward and down with your right hand and touch the dumbbell to the ground lightly (don't rest it on the ground). This crosses your body, bringing in the core to some degree (not a ton, but some).
Now explode back up, not touching your left foot to the ground at the top.
Step all the way back into a reverse lunge. Touch the left dumbbell lightly to the ground, crossing your body.
Now explode up again, stepping forward with the left foot.
Repeat the sequence, stepping forwards and backwards explosively.
When you start to fatigue a bit, switch plant legs, stepping forward and backward with the right foot.
You can do this right away or take a brief rest, since there definitely carryover in fatigue.
You can do this version with two kettlebells as well.
2. Single Kettlebell Switching Hands
This one brings even more explosiveness to the table...it's the same basic movement pattern as above only this time, you'll be switching hands with the kettlebell at the top of each lunge (forward and back).
When you pop back up, at the top, the kettlebell is essentially "weightless" and it's easy to switch hands. Only do this if you are comfortable with it, though.
Come back into a reverse lunge...same cross-body concept as above.
3. Step Riser Single Kettlebell
Now, you can use the Step riser (or a bumper plate that has good grip on it) for the single kettlebell like I show here, or you can use it for the two weight version I showed at the start.
The key here is that you're elevating yourself a few inches and increasing the range of motion of the lunges.
This makes it even MORE challenging and requires even more explosiveness to perform.
When doing this one, I do recommend taking a break between legs. I tried it going directly into the other leg and because it's more challenging to your explosiveness, you'll fatigue faster.
It's a great exercise for developing power in the entire lower body.
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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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