VARIATIONS
Single-Leg Kettlebell Lunge
Kettlebell held with both hands at chest level.
This unilateral movement targets the quadriceps, glutes, and calves to correct strength imbalances between legs. Holding the kettlebell adds resistance while challenging core stability throughout the stride.
HOW TO DO IT
- Stand tall holding a kettlebell with both hands at chest level.
- Step forward with one leg into a long stride.
- Lower your hips until both knees bend to ninety degrees.
- Keep your front knee aligned directly over your ankle.
- Push through the front heel to return to the start.
- Complete all reps on one side before switching legs.
COMMON MISTAKES
- Letting the front knee cave inward during the descent.
- Taking a step that is too short for proper depth.
- Leaning the torso too far forward over the front knee.
- Allowing the back knee to slam into the ground.
TIPS
- Keep your torso upright and core braced throughout the drop.
- Drive through the mid-foot of the front leg to stand.
- Imagine sliding your back knee straight down toward the floor.
SAFETY
- Ensure the back knee descends in a controlled manner to avoid joint impact.
DETAILS
- Muscles
- CalvesGlutesQuadriceps
- Equipment
- Kettlebell
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Lunge
- Load position
- Goblet (at the chest)
- Arms
- Both
- Legs
- One
- Body position
- Standing
- Direction
- Forward
SIMILAR EXERCISES
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Ratings
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