KB Goblet 3-way Lunge Matrix
KB Goblet 3-way Lunge Matrix is a unilateral lower body and mobility exercise training the hip, knee, and ankle across the sagittal, frontal, and transverse planes, using Kettlebell.
- Laterality
- Unilateral
- Planes
- Sagittal · Frontal · Transverse
- Equipment
- Kettlebell
- Primary joints
- Hip · Knee · Ankle
Demo video
01
How to perform it
- 1KB held slightly away from chest.
- 2Lunge one leg slightly behind back knee.
- 3Lunge laterally on to opposite leg, stacking hip, knee and ankle.
- 4Lunge backward.
- 5Both legs should be at 90 degree angles for cross-behind and reverse lunge.
02
Training profile
Fascial lines
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
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