Alternating Kettlebell Forward Lunge
Strengthen legs & core! Powerful forward lunges with a kettlebell twist. Build balance and functional fitness.
The Alternating Kettlebell Forward Lunge is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and calves / shins. You'll need: kettlebells.
Required Equipment
Alternating Kettlebell Forward Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Lower Calf (soleus)
Alternating Kettlebell Forward Lunge Variations and Alternatives
How to do the Alternating Kettlebell Forward Lunge
Stand tall with feet hip-width apart, holding a kettlebell in one hand at your side.
Take a big step forward with one leg, bending your front knee to lower your body. The back knee should nearly touch the ground.
Ensure your front thigh is parallel to the ground, creating a 90-degree angle with your knee; your front knee should not go beyond your toes.
Push off with the front leg to return to the starting position.
Repeat the motion with the other leg and continue to alternate legs.
Maintain an upright torso throughout the exercise, keeping your eyes forward and core tight.
Perform the desired number of repetitions and sets for each leg.
Always choose a weight that is appropriate for your fitness level and allows you to complete the exercise with proper form. If you feel any pain, especially in the knees, stop and consult a fitness professional. To increase the intensity, you can hold the kettlebell in the rack position (at your chest) or use a heavier kettlebell.
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Alternating Kettlebell Forward Lunge FAQs
What muscles does the Alternating Kettlebell Forward Lunge work?
The Alternating Kettlebell Forward Lunge mainly works the quads and glutes & hips, with help from the hamstrings and calves / shins. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Alternating Kettlebell Forward Lunge?
Kettlebells.
Is the Alternating Kettlebell Forward 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 Forward Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Kettlebell Forward Lunge variations and alternatives?
Similar exercises include the Barbell Front Rack Lunge, Kettlebell Clean-Grip Reverse Lunge, Kettlebell Forward-Backward Lunge and Kettlebell Forward-Backward Goblet Lunge.
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