Kettlebell Lunges are an exercise that targets the quadriceps, glutes, hamstrings and calf muscles.

Because of the unilateral movement required of this exercise, the core muscles will be activated.

Holding the Kettlebells during the lunge for an extended period of time will also help build the forearms and traps.

Kettlebell Lunge is particularly useful for sports that require frequent lunging movements such as tennis, badminton, fencing, boxing and those that demand hip stability and mobility like soccer, football and basketball.

Kettlebell Lunges How To

  • Assume your regular squat stance; feet shoulder width apart but in a neutral position.
  • Pick up a pair of kettlebells by bending at the hips then your knees. Keep your back straight and not hunched forward.
  • Squat up and brace the kettlebells on the outside of your thighs.
  • Inhale, tighten your core, chest out then lunge forward with your left leg. The lunge must be far enough that your front leg makes a 90 degree angle while your back or right leg touches the ground.
  • Exhale then push off from the left leg and go back to the starting position.
  • You can do Kettlebell Lunges in alternating fashion or by switching legs per completion of the number of reps per set.
  • Repeat until you have completed the targeted number of reps.

Form and Technique

When lunging forward, make sure knee does not go past your foot.

This will place tremendous forces on your knee when you push off from the floor. Also do not rotate your knee inward at the forward lunge position.

Keep your body in an upright position but do not overextend the lumbar spine.

Make sure you have complete control of the dumbbells at all times. Do not let the dumbbells drift in front of you.

VariationsDumbbell Lunges | Walking Lunges

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Kettlebell Lunges

How To Do Kettlebell Lunges