Kettlebell Lunge
Hold the kettlebell in the goblet position or racked on one shoulder. Step back into a lunge until the rear knee hovers above the floor, keep the torso tall, then drive through the front foot to stand. Alternate legs or finish one side before switching.
Primary muscles: Quadriceps, Glutes. Supporting muscles: Hamstrings, Core, Calves. Equipment: Kettlebell.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Stand tall with the kettlebell held in the goblet position at the chest or racked on one shoulder.
- Brace the core and keep the ribs stacked over the pelvis.
- Step one foot straight back and lower until the rear knee hovers just above the floor.
- Keep the front knee tracking over the middle toes and the front foot flat.
- Drive through the front foot to return to standing.
- Alternate legs or finish all reps on one side before switching.
Watch for
- Torso tipping forward as the bell pulls you down.
- Front heel lifting off the floor.
- Rear knee slamming into the floor.
Breathing
Inhale as you step back, exhale as you drive up.
Tip
Racking the bell on one shoulder adds a core stability challenge; keep the reps even per side.
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