Kettlebell Rear Lunge
Description
The kettlebell rear lunge is essentially the same as the kettlebell backward lunge — stepping backward into a lunge while holding kettlebells. This page uses the "rear lunge" naming convention. It is knee-friendly and maintains tension on the front leg.
Muscle Group
Equipment Required
Kettlebell Rear Lunge Instructions
- Stand tall holding KBs at your sides or in the front rack.
- Step your right foot back two to three feet.
- Lower your right knee toward the floor.
- Drive through your left (front) foot to return to standing.
- Alternate legs or complete all reps on one side.
- Keep torso upright throughout.
- Use moderate weight.
- Aim for 8 to 12 reps per leg.
Kettlebell Rear Lunge Form & Visual
Kettlebell Rear Lunge Benefits
- Knee-friendly lunge variation
- Builds quad and glute strength unilaterally
- Easy to scale with KB weight
- Maintains tension on the front leg
- Exposes imbalances
- Simple setup
Kettlebell Rear Lunge Muscles Worked
- Quadriceps (front leg)
- Gluteus maximus
- Hamstrings
- Core (stabilizer)
- Forearms and grip
Kettlebell Rear Lunge Variations & Alternatives
- KB Backward Lunge
- KB Forward Lunge
- Dumbbell Rear Lunge
- Barbell Rear Lunge
- KB Curtsey Lunge
