Kettlebell Front Rack Lunge
Holds one kettlebell at shoulder height
- Level
- Intermediate
- Equipment
- Kettlebell
- Movement
- Lunge · Standing
- Tracks
- Weight & Reps
Works
Quadriceps Glutes Hamstrings Abdominals Calves Shoulders
How to do it
- Hold one kettlebell at shoulder height with your elbow tucked against your ribs.
- Step forward with one leg and lower your hips until both knees bend to 90 degrees.
- Keep your torso vertical and your front knee aligned over your mid-foot.
- Push through your front heel to return to the starting standing position.
- Complete all reps on one side before switching the kettlebell to the other arm.
Common mistakes
- Letting the front knee collapse inward during the descent.
- Leaning the torso forward to counterbalance the weight.
- Taking a step that is too short, causing the back knee to hit the floor hard.
- Allowing the elbow to drift away from the body.
Safety
Ensure the knee does not track past the toes if you feel anterior knee pain.
Tips
- Squeeze your glutes at the top of each rep to fully extend the hip.
- Imagine a plumb line dropping from your head to maintain a tall spine.
- Grip the kettlebell handle tightly to create full-body tension.
Details
- Base movement
- Lunge
- Load position
- Front rack
- Arms
- One
- Legs
- Alternating
- Body position
- Standing
- Direction
- Forward
