Figure 8 Dynamic Side Lunge, Unilateral

by Keli Roberts

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Training the lower body with a variety of exercises is key to results. This exercise progression takes the side lunge and makes it interesting with some power variations. Use a kettlebell or a dumbbell and hold it in the rack with two hands. Take a big step out to the side, sit the hips back, drive down through the foot to come back in, and return to the start position. To progress this, add a chop across the outside of the leg. As you chop across, push back to that double arm rack position. For the third and final progression, do a double arm chop to a single arm rack with balance. Come up and balance, chop down with power, and then hold that position.

About the Presenter

Keli Roberts

Keli Roberts IDEA Author/Presenter

Keli Roberts?is a specialized tier-three personal trainer at Equinox in Pasadena, California. She is a master trainer for Schwinn® Cycling and Gliding?, a Kettlebell® Concepts-sponsored athlete and is on the BOSU® development team. Keli is also known for her award-winning videos, books and training seminars. She is a spokesperson for ACE, a 2007 inductee to the National Fitness Hall of Fame and was awarded the 2003 IDEA Fitness Instructor of the Year Award.