Kettlebell Reverse High-Knee Ipsilateral Lunge
The Kettlebell Reverse High-Knee Ipsilateral Lunge is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: kettlebells.
Required Equipment
Kettlebell Reverse High-Knee Ipsilateral Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
How to do the Kettlebell Reverse High-Knee Ipsilateral Lunge
Hold a kettlebell in the front rack position against your upper chest on the same side as the working leg, standing tall with feet hip-width apart.
Inhale as you take a large step backward with one foot, keeping your torso upright.
Lower your hips until both knees form approximately 90-degree angles, ensuring your front knee stays behind your toes.
Exhale and push forcefully through your front foot to stand back up, driving your rear knee upward toward your chest in one fluid motion.
Pause briefly at the top to balance on your standing leg before stepping directly back into the next repetition.
Kettlebell Reverse High-Knee Ipsilateral Lunge FAQs
What muscles does the Kettlebell Reverse High-Knee Ipsilateral Lunge work?
The Kettlebell Reverse High-Knee Ipsilateral Lunge mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Kettlebell Reverse High-Knee Ipsilateral Lunge?
Kettlebells.
Is the Kettlebell Reverse High-Knee Ipsilateral 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 Reverse High-Knee Ipsilateral Lunge go on?
It belongs on leg day in a push/pull/legs routine.
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