Kettlebell Goblet Lateral Step-Up
1. Equipment Needed:
- Kettlebell (choose a weight that is comfortable for you)
- A sturdy bench or step (about 12 to 18 inches high)
2. Starting Position:
- Stand in front of the bench with your feet shoulder-width apart.
- Hold the kettlebell close to your chest with both hands, keeping your elbows pointed down. This is your "goblet" hold.
- Keep your back straight, and engage your core muscles.
3. Movement:
- Shift your weight to one leg (e.g., your right leg).
- Step up onto the bench with your right foot, pressing through your heel to lift your body up.
- Bring your left leg up to meet your right leg on the bench, keeping your balance.
- At the top of the movement, stand tall, ensuring you don't lean forward, and keep the kettlebell stable at your chest.
4. Descent:
- Step back down with your left foot first, followed by your right foot.
- Return to the starting position with both feet on the ground.
5. Repetitions:
- Perform 8-12 repetitions on one side before switching to the other leg.
6. Tips:
- Keep your movements controlled to maintain balance.
- Focus on pressing through your heel to fully engage your thigh muscles.
- If you're new to this exercise, practice without the kettlebell first to master your balance.
7. Safety:
- Ensure the bench is stable and sturdy before starting.
- Pay attention to your form to avoid strain on your knees and back.
