Kettlebell reverse lunge
A reverse lunge loaded with kettlebells. It demands more stability than a barbell lunge and lets you fail safely just by dropping the weights.
NeedsKettlebell
The movement
2 stages
Stand tall
01 Stand tall
Feet hip-width, holding kettlebells at your sides.
02 Bottom
Step back and lower the rear knee to just above the floor.
How to do it
Setup
- Stand tall holding a kettlebell in each hand by your sides.
- Brace your core and look straight ahead.
Execution
- Take a controlled step backward with one foot.
- Drop your hips straight down until your rear knee hovers just above the ground.
- Drive aggressively through the heel of your front foot to stand back up to the starting position.
- Repeat on the other leg, or finish all reps on one side before switching.
BreathingInhale as you step back and drop, exhale as you drive back up.
Getting it right
Form cues
- Keep your torso upright and your shoulders pulled back.
- Make sure your front knee tracks over your toes, rather than collapsing inward.
Common mistakes
- Taking too narrow of a step backward, acting like you are on a tightrope. Keep the feet hip-width.
- Slamming the rear knee into the floor on the descent.
Worth knowing
- If you lose your balance, simply drop the kettlebells by your sides.
General guidance, not medical advice. See how Setkit works.
Notes
The reverse lunge is often preferred over the forward lunge because stepping backward naturally keeps your weight centered over the front heel, minimizing sheer force on the knee. Loading it with kettlebells at your sides creates an excellent counterbalance and challenges your grip and upper back simultaneously.
This is a phenomenal unilateral leg builder that can be pushed hard for both strength and hypertrophy. Keep your chest proud and focus on driving exclusively through the front leg to return to a standing position.