Kettlebell Lunge
Unilateral lower-body exercise holding a kettlebell to target quads, glutes, and hamstrings, building strength, balance, and addressing imbalances for functional fitness and athletic performance.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Calves, Obliques
Popularity Score
8
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
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
5/10Rectus Abdominis
Calves
4/10Gastrocnemius, Soleus
Obliques
4/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand tall with feet hip-width apart, holding a kettlebell by the horns at your chest in goblet position, core engaged and gaze forward.
- Step forward with right leg, keeping torso upright.
- Lower hips until both knees bend to 90 degrees, front knee over ankle.
- Drive through front heel to return to start.
- Bring feet together.
- Switch to left leg and repeat.
Coaching Tips
Form Cues
- Keep torso upright
- Front knee tracks over toes
- Drive through front heel
- Core braced
- Shoulders back
Breathing
Inhale as you descend into the lunge, exhale as you drive up to stand; brace core throughout.
Tempo
2-0-2
Range of Motion
Lower until front thigh is parallel to ground and back knee hovers above floor; full extension at top without locking knees.
Safety
Safety Notes
- Avoid if acute knee pain
- Master bodyweight first
- Use lighter weight for form
- Reverse lunge for knee issues
- Controlled descent to prevent balance loss
Spotting
Not typically needed; partner can assist by stabilizing if balance is challenged.
Common Mistakes
- Knee past toes
- Leaning forward
- Back knee slamming down
- Uneven steps
When to Avoid
- Acute knee injuries
- Hip impingement
- Balance disorders
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
- Shoulder mobility for hold
Build Up First
- Master bodyweight lunge
- Hip hinge competency
- Core stability basics
Also known as
KB Lunge, Kettlebell Forward Lunge, Goblet Lunge
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