Kettlebell Goblet Lunge
- Level
- Beginner
- Equipment
- Kettlebell
- Movement
- Lunge · Standing
- Tracks
- Weight & Reps
Works
Quadriceps Glutes Abdominals Hamstrings Back
How to do it
- Stand tall with feet hip-width apart, holding one kettlebell by the handle with both hands.
- Keep the bell hanging down and elbows tucked close to the ribs at chest height.
- Step forward with one leg and lower your hips until both knees bend to 90 degrees.
- Keep your chest up and core tight throughout the descent.
- Push through the front heel to return to the starting standing position.
- Repeat for the desired reps before switching legs.
Common mistakes
- Letting the front knee cave inward during the lunge.
- Leaning the torso forward instead of staying upright.
- Letting the bell drift away from the body or swing at the bottom of the rep.
- Taking too short a step, which jams the front knee ahead of the toes.
Safety
Ensure the front knee tracks over the toes to avoid joint shear.
Do not hyperextend the lower back when holding the load at the chest.
Stop the set if the grip fails, since a dropped bell is the main hazard.
Tips
- Keep the elbows pointing down and squeezed in so the bell stays glued to the chest.
- Brace the abs as if about to be punched to protect the lower back under the front load.
- Drive through the mid-foot of the front leg to stand up.
- Imagine sliding your back knee straight down into the floor.
Details
- Base movement
- Lunge
- Load position
- Goblet (at the chest)
- Arms
- Both
- Legs
- One
- Torso lean
- Upright
- Body position
- Standing
- Direction
- Forward
