Alternating Kettlebell Reverse Lunge
Build lower body strength & balance! This challenging lunge variation adds a kettlebell for an extra core workout.
The Alternating Kettlebell Reverse Lunge is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and core. You'll need: kettlebells.
Required Equipment
Alternating Kettlebell Reverse Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Alternating Kettlebell Reverse Lunge Variations and Alternatives
How to do the Alternating Kettlebell Reverse Lunge
Step 1: Stand upright with feet hip-width apart holding a kettlebell in one hand. The side holding the kettlebell will be the "contralateral" side relative to the working leg (e.g., kettlebell in the right hand if you're stepping back with the left leg).
Step 2: Brace your core and keep your chest up and back straight throughout the exercise.
Step 3: Step back with the leg opposite to the side holding the kettlebell, while maintaining your balance and keeping the kettlebell at shoulder height.
Step 4: Lower your hips until the knee of your rear leg nearly touches the ground in a controlled lunge, creating a 90-degree angle with both knees.
Step 5: Keep the weight on your front heel and do not let your front knee pass beyond your toes.
Step 6: Push through the heel of your front foot to return to the starting position.
Step 7: Complete the desired number of repetitions on one leg before switching the kettlebell to the other hand and repeating the exercise with the opposite leg.
Make sure to perform the exercise with proper form to prevent injury and to maximize the effectiveness of the workout. It's also recommended to start with a lighter weight to master form before progressing to heavier kettlebells.
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Alternating Kettlebell Reverse Lunge FAQs
What muscles does the Alternating Kettlebell Reverse Lunge work?
The Alternating Kettlebell Reverse Lunge mainly works the glutes & hips and quads, with help from the hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Alternating Kettlebell Reverse Lunge?
Kettlebells.
Is the Alternating Kettlebell Reverse Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Kettlebell Reverse Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Kettlebell Reverse Lunge variations and alternatives?
Similar exercises include the Kettlebell Clean-Grip Reverse Lunge, Kettlebell Forward-Backward Lunge, Kettlebell Forward-Backward Goblet Lunge and Kettlebell Lateral Goblet Step-Up.
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