Kettlebell Reverse Lunge to Press
The Kettlebell Reverse Lunge to Press is a compound exercise that mainly works the quads, glutes & hips and shoulders, with help from the triceps and core. You'll need: kettlebells.
Required Equipment
Kettlebell Reverse Lunge to Press Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus); Front Shoulder (anterior deltoid)
Secondary
Triceps (triceps brachii); Obliques
How to do the Kettlebell Reverse Lunge to Press
Setup
Begin by cleaning a kettlebell into the racked position at shoulder height, keeping your wrist neutral and your core braced.
The Lunge
Step back with the leg on the same side as the holding hand (or opposite, as is standard).
Lower your hips until both knees form roughly 90-degree angles. Keep your torso upright throughout the movement.
Push through the heel of your front foot to return to the starting standing position.
The Press
Once you return to standing, initiate a brief, shallow dip by bending at the knees using your legs to generate momentum.
Drive through your heels to explosively extend your hips and knees, simultaneously pressing the kettlebell overhead until your arm is fully locked out next to your ear.
Lower the kettlebell back to the rack position with control.
Key Tips
Ensure your core remains tight during both the lunge and the press to prevent arching your lower back.
Use the momentum from your legs to assist the overhead press; do not rely solely on shoulder strength if the weight is challenging.
Kettlebell Reverse Lunge to Press FAQs
What muscles does the Kettlebell Reverse Lunge to Press work?
The Kettlebell Reverse Lunge to Press mainly works the quads, glutes & hips and shoulders, with help from the triceps and core. The main muscles are the quadriceps femoris, gluteus maximus and anterior deltoid.
What equipment do you need for the Kettlebell Reverse Lunge to Press?
Kettlebells.
Is the Kettlebell Reverse Lunge to Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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