Kettlebell Goblet Forward Backward Lunge

Muscles worked

Setup

1. Hold a kettlebell by the horns in a goblet position at chest height, keeping your elbows tucked in close to your ribs.
2. Stand with feet hip-width apart, shoulders retracted, and your core braced.
3. Identify your 'working' leg (the one that moves) and your 'pillar' leg (the one that stays planted).

How to do it

1. Inhale as you step forward with the working leg, lowering until both knees reach approximately 90 degrees.
2. Exhale and drive through the front heel to push yourself backward, transitioning directly into a reverse lunge without touching your foot in the center.
3. Lower your back knee toward the floor in the reverse lunge, maintaining an upright torso.
4. Exhale and drive through the planted foot to return to the starting position or transition immediately into the next forward lunge.

Form checklist

• Keep the kettlebell pinned to your chest to prevent the weight from pulling your torso forward.
• Ensure the knee of the planted leg remains stable and does not cave inward during the transition.
• Maintain a vertical spine and avoid excessive leaning during both the forward and backward phases.
• Keep your hips square to the front throughout the entire pendulum movement.

Pro tips

• Treat your moving leg like a pendulum; the goal is a fluid transition through the center point to maximize balance and eccentric control.
• Squeeze the kettlebell handles hard to engage the lats and upper back, which creates a more stable 'shelf' for the weight and protects the lower back.

Make it harder

• Add a 'knee drive' at the midpoint of the transition, bringing the moving knee toward the chest before stepping into the next phase.
• Slow down the eccentric (lowering) phase to a 3-second count for both the forward and backward lunges.

Frequently asked

What muscles does the kettlebell goblet forward backward lunge work?

The kettlebell goblet forward backward lunge primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the obliques as secondary muscles.

What equipment do you need for the kettlebell goblet forward backward lunge?

The kettlebell goblet forward backward lunge uses kettlebell.

Is the kettlebell goblet forward backward lunge good for beginners?

The kettlebell goblet forward backward lunge is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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