Kettlebell Single-Arm Reverse Front Rack Lunge
Strengthen legs & core with this challenging kettlebell lunge. Improve balance & stability while building serious muscle!
The Kettlebell Single-Arm Reverse Front Rack Lunge is a compound exercise that mainly works the glutes & hips and quads, with help from the core. You'll need: kettlebells.
Required Equipment
Kettlebell Single-Arm Reverse Front Rack Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Abdominals (rectus abdominis); Obliques
Kettlebell Single-Arm Reverse Front Rack Lunge Variations and Alternatives
How to do the Kettlebell Single-Arm Reverse Front Rack Lunge
Stand upright with your feet hip-width apart, holding a kettlebell in your right hand close to your shoulder. Your palm should face inwards, and your elbow should be close to your body.
Step backward with your right leg into a reverse lunge, bending both knees to lower your body down. Make sure to keep your left foot firmly planted on the ground. Your right knee should hover just above the ground without touching it.
The kettlebell remains in the rack position close to your body while you descend. Keep your torso tall, your core engaged, and avoid leaning forward or backward.
Push through your left heel to return to the starting position while maintaining the kettlebell in the rack position.
Perform the desired number of repetitions with the right leg before switching to the left leg, holding the kettlebell in your left hand.
Ensure proper balance, control, and breathing throughout the exercise. Inhale as you step back into the lunge and exhale when returning to the starting position.
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Kettlebell Single-Arm Reverse Front Rack Lunge FAQs
What muscles does the Kettlebell Single-Arm Reverse Front Rack Lunge work?
The Kettlebell Single-Arm Reverse Front Rack Lunge mainly works the glutes & hips and quads, with help from the core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Kettlebell Single-Arm Reverse Front Rack Lunge?
Kettlebells.
Is the Kettlebell Single-Arm Reverse Front Rack 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 Kettlebell Single-Arm Reverse Front Rack Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kettlebell Single-Arm Reverse Front Rack Lunge variations and alternatives?
Similar exercises include the Kettlebell Clean-Grip Reverse Lunge, Kettlebell Forward-Backward Lunge, Kettlebell Forward-Backward Goblet Lunge and Kettlebell Backward Lunge.
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