壶铃静态弓步

A unilateral lower body movement that builds strength and stability in the quads and glutes while improving balance and posture.

Instructions:

• Stand upright holding a kettlebell in each hand, arms extended by your sides.

• Step one leg forward and lower your hips until both knees are bent at 90°.

• Keep the front foot flat, back heel lifted.

• Push through the front heel to return to the starting position.

• Repeat on the same leg or alternate sides depending on the program.

Common mistakes:

• Letting the front knee go too far past the toes

• Losing posture or leaning forward

• Not engaging the core for stability

• Bouncing at the bottom