Kettlebell Backward Lunge

Kettlebell Backward Lunge


This exercise involves holding a kettlebell and stepping backwards into a lunge position, then returning to a standing position. It targets the legs, glutes, and core muscles.

Muscle Group

Equipment Required

Kettlebell Backward Lunge Instructions

  1. Stand with your feet shoulder-width apart and hold a kettlebell in both hands at chest height.
  2. Step back with your left foot and lower your body until your left knee almost touches the ground.
  3. Push through your right heel to return to the starting position.
  4. Repeat on the other side by stepping back with your right foot.
  5. Continue alternating legs for the desired number of repetitions.

Kettlebell Backward Lunge Form & Visual

Kettlebell Backward Lunge

Kettlebell Backward Lunge Benefits

  • Strengthens the lower body muscles, including the glutes, hamstrings, and quadriceps
  • Improves balance and stability
  • Engages the core muscles for added strength and stability
  • Increases cardiovascular endurance
  • Can be modified for different fitness levels and goals
  • Can be done with minimal equipment and space

Kettlebell Backward Lunge Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Kettlebell Backward Lunge Variations & Alternatives