Exercise of the Week: Suspended Kettlebell Split-Lunge

The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week, we highlight the Suspended Kettlebell Split-Lunge, an exercise that increases lower-body strength and stability.

Who's Doing It

  • Henrik Zetterberg, Detroit Red Wings LW

Muscular Benefits

  • Increases single-leg strength
  • Improves balance and stability
  • Increases core strength

Sports Performance Benefits

The primary purpose of the Suspended Kettlebell Split-Lunge is to increase single-leg strength, which is critical for developing speed in any athlete. Skating and sprinting are performed one leg at a time, and this exercise equalizes strength on both sides of the body so you can move powerfully in all directions.

Suspending your rear leg creates instability to develop lower-body balance and stability, improving agility and reducing the chance of injury. Holding the kettlebell forces your core to engage, helping your upper body remain stable during a lower-body movement.

Suspended Kettlebell Split-Lunge How-to

  • Assume split stance with back foot in suspension strap
  • Hold kettlebell at shoulder opposite front leg
  • Bend front knee to lower into lunge; maintain balance
  • Drive up out of lunge to return to start position
  • Repeat for specified reps
  • Perform set with opposite leg

Sets/Reps: 3-4x8-10 each leg

Coaching Points

  • Keep back straight and chest up
  • Sit back into lunge
  • Keep lunging knee behind toes


Andy Haley Andy Haley - Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami University...
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