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Kettlebell Lunge and Rotation
A kettlebell lunge variation incorporating a torso rotation, targeting the quads, glutes, and obliques. Used to build unilateral lower body strength and core rotational stability for sports performance.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Lower Back
Popularity Score
6
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
8/10Rectus Femoris, Vastus Lateralis
Glutes
7/10Glute Max
Abs
6/10Rectus Abdominis
Obliques
6/10External Obliques, Internal Obliques
Hamstrings
4/10Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds • Rest slightly longer between sides to ensure stability is maintained.
How to Perform
Stand tall holding one kettlebell centered at your chest in a goblet position. Establish a solid core brace, keep your shoulders retracted, and look straight ahead.
- Step forward into a deep lunge, ensuring the front thigh is parallel to the ground.
- At the bottom of the lunge, rotate your torso towards the front leg, keeping the kettlebell stable at chest level.
- Hold the rotation briefly, then reverse the rotation back to the center position.
- Drive through the front heel to return to the standing start position.
- Complete all repetitions on one side before switching legs.
Coaching Tips
Form Cues
- Core is tight
- Control the descent
- Knees track over toes
- Shoulders back and down
- Rotate the chest, not the hips
Breathing
Inhale deeply as you lunge down; exhale forcefully while rotating and reversing the lunge drive. Maintain a tight core brace throughout the movement.
Tempo
2-0-1
Range of Motion
Lunge until the front thigh is parallel to the floor or the back knee hovers just above the ground. Rotate the upper back and chest comfortably without letting the hips shift or twist.
Safety
Safety Notes
- If you have acute knee or back pain, perform this movement without the rotation.
- Use a lighter kettlebell until core stability is mastered during rotation.
- Ensure the kettlebell stays close to the chest to minimize unnecessary leverage stress.
Spotting
Not recommended. Use a lighter weight or switch to a stationary lunge if stability is compromised.
Common Mistakes
- Allowing the front knee to collapse inward during the lunge.
- Twisting the hips instead of isolating the rotation to the torso.
- Leaning forward or rounding the back.
- Rushing the rotation phase.
When to Avoid
- Acute low back injury or disc issues.
- Severe knee pain or joint instability.
- Significant balance deficits.
Flexibility Needed
- Good ankle dorsiflexion for lunge position.
- Adequate thoracic spine rotation.
Build Up First
- Competency in standard forward lunges.
- Ability to maintain a strong core brace under load (Goblet Squat).
Also known as
KB Lunge Twist, Kettlebell Rotating Lunge, Torso Twist Lunge
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