Reverse Kettlebell Lunge
- Level
- Beginner
- Equipment
- Kettlebell
- Movement
- Lunge · Standing
- Tracks
- Weight & Reps
Works
Quadriceps Glutes Hamstrings Abdominals Forearms Shoulders
How to do it
- Stand tall with feet hip-width apart, holding one kettlebell in the front rack position at one shoulder.
- Brace the core and keep the chest up.
- Step one foot straight back, landing on the ball of that foot.
- Bend both knees and lower until the front thigh is roughly parallel to the floor.
- Keep the front shin near vertical and the torso upright throughout.
- Push through the front foot to drive back to the starting standing position.
- Repeat for the desired reps, then switch legs and, if you wish, switch the kettlebell to the other side.
Common mistakes
- Letting the front knee cave inward as you lower.
- Leaning the torso forward instead of staying upright.
- Allowing the kettlebell to drift away from the body, which pulls the shoulder and lower back.
- Taking too short a step back, which jams the front knee forward.
- Bouncing off the back knee at the bottom instead of controlling the descent.
- Rotating or side-bending the torso toward the loaded side.
Safety
Keep the front knee tracking over the toes to avoid joint shear.
Do not hyperextend the lower back while holding the load at the chest.
If balance is an issue, hold a rack or wall with the free hand until the pattern is stable.
Tips
- Step back far enough that the front knee stays over or behind the toes.
- Keep the kettlebell locked against the ribs and shoulder; do not let it drift forward.
- Lower under control rather than dropping into the bottom position.
- Keep the back knee tracking in line with the back foot, not splayed out.
- Drive through the whole front foot to stand, squeezing the glute at the top.
Details
- Base movement
- Lunge
- Load position
- Front rack
- Arms
- One
- Legs
- One
- Torso lean
- Upright
- Body position
- Standing
- Direction
- Backward (reverse)
