Kettlebell Ipsilateral Reverse Lunge High Knee

Muscles worked

Setup

1. Stand with feet hip-width apart, holding a kettlebell in one hand at your side in a suitcase carry.
2. Engage your core and pull your shoulders back and down to create a stable torso.
3. Shift your weight onto the leg opposite the kettlebell, which will remain stationary as your primary pillar.

How to do it

1. Inhale and step the leg on the same side as the kettlebell back into a reverse lunge, lowering until both knees reach 90-degree angles.
2. Exhale and drive forcefully through the front heel to return to a standing position, maintaining a 2-second eccentric (lowering) phase.
3. Without touching the floor, transition the back leg directly into a high knee, driving the thigh parallel to the ground.
4. Pause for one second at the top of the high knee to stabilize before descending directly into the next repetition.

Form checklist

• Keep your torso vertical and avoid leaning toward the weighted side to compensate for the load.
• Ensure the front knee tracks over the middle of the foot, preventing it from collapsing inward.
• Maintain a tight grip on the kettlebell to prevent it from swinging or pulling you off balance during the transition.
• Keep the standing leg's glute squeezed at the top of the movement for maximum stability.

Pro tips

• Focus your gaze on a fixed point 5-10 feet in front of you to help maintain balance during the high knee transition.
• Actively pull the kettlebell into your side to engage the lats, which provides extra stability for the spine and prevents the weight from drifting.

Make it harder

• Move the kettlebell to a front rack position at the shoulder to increase the demand on your core and postural muscles.
• Add an explosive hop with the standing leg at the peak of the high knee to develop unilateral power and calf strength.

Frequently asked

What muscles does the kettlebell ipsilateral reverse lunge high knee work?

The kettlebell ipsilateral reverse lunge high knee primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the obliques as secondary muscles.

What equipment do you need for the kettlebell ipsilateral reverse lunge high knee?

The kettlebell ipsilateral reverse lunge high knee uses kettlebell.

Is the kettlebell ipsilateral reverse lunge high knee good for beginners?

The kettlebell ipsilateral reverse lunge high knee is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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