The Kettlebell Pirate Supper Legs exercise is a lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
How to perform
To perform the Kettlebell Pirate Supper Legs exercise, follow these steps:1. Stand with your feet hip-width apart, holding a kettlebell in one hand.
2. Take a big step forward with your right foot, bending both knees to lower into a lunge position. Keep your chest up and core engaged.
3. As you lower into the lunge, bend the elbow of the hand holding the kettlebell and bring the kettlebell towards your shoulder.
4. Push through your right heel to straighten your right leg and return to the starting position.
5. Repeat the lunge on the same leg for the desired number of repetitions, then switch to the other leg and repeat.
6. Make sure to keep your chest up, core engaged, and maintain good posture throughout the exercise.
7. Start with a lighter weight kettlebell to ensure proper form and gradually increase the weight as you get more comfortable with the movement.
This exercise can help improve lower body strength and stability while also challenging your balance and coordination.
Equipment required
Kettlebell
Kettlebells are a type of free weight equipment with a unique design, featuring a handle attached to a weighted ball-shaped structure. They are commonly used for strength training, cardiovascular fitness, and overall functional fitness. Kettlebells are versatile tools that can be used for a variety of exercises such as swings, cleans, and snatches, which target multiple muscle groups and enhance total body strength and endurance.