Kettlebell Lunge
Forward kettlebell lunge — accessible single-leg strength work, dumbbell or chest-loaded options.
Level: Intermediate
Primary: Quads
Secondary: Glutes Hamstrings
Movement: Compound
Tags: Lunge Unilateral
Type: Functional Fitness (Obstacle & Hybrid) Strength (Weight Lifting)
Equipment: Kettlebell
Sports: Basketball Football Lacrosse Soccer Tennis
Target muscles
The quadriceps and gluteus maximus of the front leg drive the work. The gluteus medius stabilizes the hip. The hamstrings co-contract. The trunk braces against the asymmetric load. The grip and forearms hold the kettlebells.
How to perform
Setup
Stand with feet hip-width apart. Hold a kettlebell in each hand at the sides, or hold one at chest level. Trunk braced.
Execution
Step forward with one foot — front shin vertical at the bottom. Lower the back knee toward the floor until both knees form roughly 90 degrees. Push through the front heel to return to standing. Switch legs.
Common mistakes
- Step too short.
- Pushing off the back foot.
- Torso pitching forward.
- Letting the back knee crash.
- Same load both sides without checking.
Progressions and regressions
Regress to bodyweight lunges. To progress, increase load, work walking lunges, or move to Bulgarian split squats.
Programming notes
Excellent single-leg work. 3-4 sets of 8-12 reps per side, twice a week.
