Kettlebell Forward Lunge

Kettlebell Forward Lunge


This exercise involves holding a kettlebell in one hand and stepping forward into a lunge position with the opposite leg. The movement targets the lower body muscles, including the glutes, quads, and hamstrings, while also engaging the core and improving balance and stability.

Muscle Group

Equipment Required

Kettlebell Forward Lunge Instructions

  1. Stand with your feet hip-width apart, holding a kettlebell in your right hand at shoulder height.
  2. Step forward with your left foot, bending both knees to lower your body into a lunge position.
  3. As you lunge forward, press the kettlebell overhead with your right arm.
  4. Push off your left foot to return to the starting position, lowering the kettlebell back to shoulder height.
  5. Repeat on the other side, stepping forward with your right foot and pressing the kettlebell overhead with your left arm.
  6. Continue alternating sides for the desired number of repetitions.

Kettlebell Forward Lunge Form & Visual

Kettlebell Forward Lunge

Kettlebell Forward Lunge Benefits

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

Kettlebell Forward Lunge Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Kettlebell Forward Lunge Variations & Alternatives

  • Kettlebell Reverse Lunge
  • Kettlebell Walking Lunge
  • Kettlebell Side Lunge
  • Kettlebell Curtsy Lunge
  • Kettlebell Goblet Lunge