Kettlebell Rear Lunge

Muscles worked

Setup

1. Stand with feet hip-width apart, holding a kettlebell by the horns at chest height in a goblet position.
2. Pull your shoulders back and down, engaging your core to create a stable pillar.
3. Distribute your weight evenly across both feet with a slight bend in the knees.

How to do it

1. Inhale as you take a controlled step backward with one leg, landing softly on the ball of the rear foot.
2. Lower your hips vertically until your back knee is just above the floor and your front thigh is parallel to the ground.
3. Exhale as you drive through the mid-foot of the front leg to return to the starting position.
4. Alternate legs for each repetition, maintaining a controlled 2-1-2 tempo (2 seconds down, 1 second pause, 2 seconds up).

Form checklist

• Keep your front knee tracked over your second toe, preventing it from caving inward.
• Maintain a neutral spine with a slight forward torso lean to better engage the glutes.
• Ensure your feet remain hip-width apart throughout the movement to maintain balance.
• Keep the kettlebell pulled tight against your chest to prevent it from pulling your torso forward.

Pro tips

• Focus on driving through the heel and mid-foot of the front leg to maximize glute and hamstring recruitment.
• Squeeze the kettlebell handles firmly to increase irradiation and core stability throughout the set.

Make it harder

• Perform the lunge from a small platform (deficit) to increase the range of motion and stretch on the glutes.
• Add a 3-second isometric pause at the bottom of each repetition to eliminate momentum.

Frequently asked

What muscles does the kettlebell rear lunge work?

The kettlebell rear lunge primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the kettlebell rear lunge?

The kettlebell rear lunge uses kettlebell.

Is the kettlebell rear lunge good for beginners?

The kettlebell rear 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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