Clean Lunge -

Clean Lunge

Exercise Tips

Focus on balance
Do not extend your knee past your toes
Lunge as deep as you can

Clean Lunge

This exercise targets your quadriceps and provides a moderate to high cardio benefit. It also works your hamstrings and biceps.

Muscle Group

Quadriceps, Hamstrings, Biceps

Frequency

1 Day a Week to
3 Days a Week

Equipment

Kettlebell

Cardiovascular Benefit

Moderate to High

Starting Position: Stand with your feet slightly wider than shoulder width apart. Hold a kettlebell by the handle with your right hand, palm facing in. Bend your knees and squat down like you are going to sit on a chair, resting the kettlebell on the ground between your feet. Hang your other arm straight down at your side.

1Exhale and step forward into a deep lunge with your right leg, while simultaneously lifting the kettlebell straight up above your shoulder. At the peak of the motion, the kettlebell will be flipped behind your hand, palm facing away from you.
2 Inhale and slowly return back to starting position.
3 Repeat this exercise until you have completed all repetitions for the set, then switch arms/legs and repeat.
4 Fourth step.

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Clean Lunge

Exercise Tips

Clean Lunge

Muscle Group

Frequency

Equipment

Cardiovascular Benefit

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Exercises by Muscle Group