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Kettlebell Front Rack Curtsy Lunge
Unilateral lunge variation with kettlebells in front rack position targeting glutes, quads, and adductors to build lower body strength, stability, and muscle growth with emphasis on hip abduction and core control.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Glutes, Quads
Secondary Muscles
Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Adductors
7/10Adductor Magnus
Hamstrings
6/10Biceps Femoris
Abs
5/10Rectus Abdominis
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet hip-width apart and clean one or two kettlebells to front rack position with elbows tucked and core braced.
- Step back diagonally with one leg crossing behind the other.
- Lower by bending both knees until front thigh is parallel to floor and back knee nears ground.
- Keep torso upright and hips square.
- Push through front heel to return to start.
- Alternate legs or complete reps on one side.
Coaching Tips
Form Cues
- Torso upright
- Hips square
- Knee tracks over toes
- Push through heel
- Core braced
Breathing
Inhale during descent, brace core, and exhale as you push back to standing.
Tempo
3-1-1
Range of Motion
Descend until front thigh parallels floor with back knee hovering above ground; maintain upright torso throughout.
Safety
Safety Notes
- Master bodyweight first
- Avoid if knee or hip pain present
- Keep back straight to prevent strain
- Align hip-knee-toe
- Brace core for rack stability
Spotting
Spotting not typically required; use lighter weight or assisted variations for beginners.
Common Mistakes
- Rounding upper back
- Knee caving inward
- Leaning forward
- Excessive foot wrap
- Loose core
When to Avoid
- Acute knee injury
- Lower back strain
- Hip impingement
Flexibility Needed
- Adequate hip mobility for cross-step
- Ankle dorsiflexion for depth
Build Up First
- Proficiency in bodyweight lunge
- Core stability for rack position
Also known as
KB Front Rack Curtsy Lunge, Kettlebell Racked Curtsy Lunge, Front Rack Cross-Body Lunge
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