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Kettlebell Single-Arm Overhead Lunge
Single-arm overhead kettlebell lunge that targets quads, glutes, and core to build full-body strength, stability, and balance; used for functional training and mobility.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads
Secondary Muscles
Obliques, Shoulders, Hamstrings, Calves
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
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
7/10Glute Max, Glute Medius
Abs
6/10Rectus Abdominis
Obliques
5/10External Obliques
Shoulders
5/10Anterior Delts
Hamstrings
4/10Calves
3/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet hip-width apart. Press a kettlebell overhead with one arm, elbow locked, wrist neutral, and core braced while maintaining a neutral spine.
- Step forward with the opposite leg to the loaded arm.
- Lower by bending both knees until back knee hovers near the ground.
- Keep torso upright and overhead arm stable.
- Push through front heel to return to start.
- Bring feet together.
- Switch sides after reps.
- Maintain core engagement throughout.
Coaching Tips
Form Cues
- Lock elbow overhead
- Brace core tight
- Torso stays vertical
- Front heel stays planted
- Avoid side lean
Breathing
Inhale as you lower into the lunge; exhale as you push back to standing while bracing the core.
Tempo
3-0-2
Range of Motion
Lower until both knees reach 90 degrees with back knee near the ground; front thigh parallel to floor, arm fully extended overhead.
Safety
Safety Notes
- Start with light weight to master form
- Ensure full shoulder mobility before loading
- Avoid if acute shoulder or back issues
- Keep wrist straight to prevent strain
- Perform on stable surface
- Consult professional for imbalances
Spotting
Spotting not typically needed; for heavy loads, assist by supporting the kettlebell arm if form breaks, or use a lighter variation.
Common Mistakes
- Arching lower back
- Leaning toward loaded side
- Allowing knee to cave in
- Bending elbow during lunge
- Rushing the descent
When to Avoid
- Shoulder impingement
- Lower back pain
- Recent ankle injury
Flexibility Needed
- Full shoulder flexion
- Adequate ankle dorsiflexion
- Thoracic extension
Build Up First
- Master basic lunge
- Proficient overhead press
- Core stability competency
Also known as
Single Arm Kettlebell Overhead Lunge, One Arm Overhead Kettlebell Lunge, Kettlebell Overhead Lunge
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