Kettlebell Rear Lunge
Strengthen legs & core! Kettlebell Rear Lunges improve balance & build lower body power. Step into fitness today!
The Kettlebell Rear 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
Kettlebell Rear Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Kettlebell Rear Lunge Variations and Alternatives
How to do the Kettlebell Rear Lunge
Stand with your feet shoulder-width apart, holding a kettlebell close to your chest with both hands. Grip the kettlebell by the handles with the bell resting against your forearms and palms facing each other.
Engage your core and take a step back with one leg, lowering your hips until both knees are bent at about a 90-degree angle. The front thigh should be parallel to the ground, and the back knee should be hovering just above the floor.
Ensure that the front knee is directly above the ankle and not pushed out too far.
Push through the heel of your front foot to return to the starting position.
Repeat the movement with the opposite leg to complete one rep.
Perform the desired number of reps and sets, alternating legs with each rep.
Tips: Keep your torso upright and core engaged throughout the movement to maintain balance and stability. Keep the movement controlled, especially on the descent, to ensure proper form and to maximize muscle engagement. Use a weight that is challenging but allows you to perform the exercise with proper form. Breathe out as you step back and inhale as you return to the starting position.
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Kettlebell Rear Lunge FAQs
What muscles does the Kettlebell Rear Lunge work?
The Kettlebell Rear 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 Kettlebell Rear Lunge?
Kettlebells.
Is the Kettlebell Rear 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 Rear Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kettlebell Rear Lunge variations and alternatives?
Similar exercises include the Balance Rear Lunge, Barbell Rear Lunge, Reverse Lunge and Bodyweight Rear Front Raise Lunge.
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