Kettlebell lunge
A forward lunge loaded with kettlebells. It challenges your lower body to decelerate forward momentum, building strong quads and glutes.
NeedsKettlebell
The movement
2 stages
Stand
01 Stand
Feet hip-width, holding kettlebells at your sides.
02 Lunge
Step forward and lower until your rear knee hovers just above the floor.
How to do it
Setup
- Stand tall with your feet hip-width apart, holding a kettlebell in each hand at your sides.
- Brace your core and pull your shoulders back.
Execution
- Take a large step forward with your right foot and plant it securely.
- Drop your hips straight down until your rear knee hovers just above the floor.
- Push aggressively off your front foot to return to the starting position.
- Repeat on the other leg.
BreathingInhale as you step forward and drop, exhale as you drive back to the start.
Getting it right
Form cues
- Keep your torso upright; don't let the weight of the kettlebells pull your shoulders forward.
- Drive through the heel of your front foot, not your toes.
Common mistakes
- Taking too short of a step, forcing the front knee far past the toes and the heel off the ground.
- Banging the rear knee into the floor instead of controlling the descent.
Worth knowing
- If you lose your balance, simply drop the kettlebells.
General guidance, not medical advice. See how Setkit works.
Notes
The forward lunge is often people’s first experience with lunging, and when loaded with kettlebells, it provides an excellent stimulus for the quads. Because you must physically step forward into the rep and then decelerate your bodyweight plus the kettlebells, it has a stronger deceleration demand than a reverse lunge.
Keep a proud chest and tight grip on the kettlebells. If grip becomes a limiting factor before your legs are tired, you can switch to a goblet hold with a single heavier kettlebell.