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Kettlebell Goblet Reverse Lunge
Unilateral lower body exercise holding a kettlebell at the chest while stepping back into a lunge, targeting quads and glutes for leg strength, balance, and core stability; knee-friendly lunge variation.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Abs, Lower Back, Adductors
Accessory Muscles
Calves, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
5/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Adductors
3/10Adductor Magnus
Calves
2/10Gastrocnemius
Forearms
2/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet hip-width apart, holding a kettlebell by the horns at chest level with elbows tucked and core engaged.
- Step back with one foot, landing flat.
- Lower by bending both knees until front thigh is parallel to ground and back knee hovers near floor.
- Keep torso upright and front knee over ankle.
- Drive through front heel to extend knees and hips, returning back foot to start.
- Switch legs or complete reps on one side.
Coaching Tips
Form Cues
- Torso tall
- Front knee tracks toes
- Drive front heel
- Core braced
- Elbows in
Breathing
Inhale as you lower into the lunge; exhale as you drive back to standing while bracing your core.
Tempo
3-0-1
Range of Motion
Descend until front knee is at 90 degrees with shin vertical; back knee lightly touches or hovers above ground.
Safety
Safety Notes
- Avoid if acute knee pain
- Use lighter weight if balance issues
- Keep front knee aligned with toes
- Start with bodyweight for form
- Consult professional for back issues
Spotting
No spotter needed; use rack safeties if progressing to heavier loads for stability.
Common Mistakes
- Leaning forward
- Knee caving inward
- Rushing descent
- Narrow stance
- Poor grip on kettlebell
When to Avoid
- Acute knee injury
- Severe balance impairment
- Lower back strain
Flexibility Needed
- Adequate hip flexion
- Ankle dorsiflexion for depth
- Shoulder mobility for goblet hold
Build Up First
- Master bodyweight lunge
- Basic hip hinge competency
- Core stability control
Also known as
Goblet Reverse Lunge, Kettlebell Reverse Lunge, KB Goblet Lunge
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