Strength Training · Bodybuilding · Functional Fitness
Kettlebell-Loaded Reverse Lunge
The kettlebell reverse lunge is a backward-stepping lunge with weights held at your sides. It trains your thighs and glutes while challenging single-leg balance.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand with your feet hip-width apart.
- Hold a kettlebell in each hand at your sides with your arms straight.
- Step one foot backward, landing on the ball of that foot.
- Bend both knees to lower your rear knee toward the floor.
- Push through your front foot to rise.
- Bring your rear foot forward to return to your starting stance.
Form cues
- Brace your belly before each step
- Keep your shoulders level
- Exhale as you rise
Common mistakes
- Stepping onto a tightropeKeep some side-to-side space between your feet rather than placing them on one line.
- Front knee collapsing inwardGuide your front knee in the same direction as your toes.
- Front heel liftingAdjust your backward step length so your whole front foot stays planted.
- Swinging the kettlebellsSlow your movement so the weights hang quietly beside your body.
Safety
Excessive load or fatigue can pull you off balance during the backward step, causing a fall or dropped weight. Dropping quickly into the bottom position can strain your knee or strike it against the floor.
- Clear enough space behind you for the full step.
- Choose a load that leaves about two controlled repetitions in reserve.
- Lower only as far as you can control without your rear knee hitting the floor.
- Set the kettlebells down under control after the set.
Use an unloaded version or seek advice from a physiotherapist if knee, hip, or ankle pain or balance problems make stepping backward difficult.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Kettlebell
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per leg
- Rest
- 1 min 30 sec
Alternate legs each repetition, counting each backward step as one rep for that leg.