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Kettlebell Reverse Lunge
A unilateral lower-body exercise holding a kettlebell that targets quads, glutes, and hamstrings to build strength, balance, and stability; knee-friendly variation with reduced shear on the front knee.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abs, Obliques, Adductors
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
Calves
4/10Gastrocnemius, Soleus
Abs
4/10Rectus Abdominis, Transverse Abdominis
Obliques
4/10External Obliques, Internal Obliques
Adductors
3/10Adductor Longus, Adductor Magnus
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand tall with feet hip-width apart, holding a kettlebell goblet-style at chest height. Brace core and keep posture upright.
- Step back with one foot, landing on ball of rear foot.
- Lower body by bending both knees until front thigh is parallel to ground.
- Keep front shin vertical and heel grounded.
- Drive through front heel to extend knees and hips.
- Bring rear foot forward to return to start.
- Alternate legs or complete set on one side.
Coaching Tips
Form Cues
- Drive through front heel
- Keep torso upright
- Knees track over toes
- Core braced tight
- Front shin vertical
Breathing
Inhale as you lower into the lunge; exhale as you drive up through the front heel.
Tempo
2-1-2
Range of Motion
Descend until front thigh parallels ground and rear knee hovers above floor; ascend to full hip and knee extension.
Safety
Safety Notes
- Master bodyweight version first
- Avoid if acute knee pain present
- Use lighter weight for form practice
- Keep front heel planted to reduce knee stress
Spotting
Spotting not typically needed; use wall or chair for balance support if beginner.
Common Mistakes
- Front knee drifting inward
- Leaning torso forward excessively
- Slamming rear knee down
- Not alternating legs evenly
When to Avoid
- Acute knee injuries
- Severe balance issues
Flexibility Needed
- Adequate hip flexion and ankle dorsiflexion
- Shoulder stability for goblet hold
Build Up First
- Mastery of bodyweight reverse lunge
- Basic hip hinge and squat form
Also known as
Reverse Kettlebell Lunge, KB Reverse Lunge, Kettlebell Step-Back Lunge
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