Kettlebell Front-Rack Lunge

Front lunge with a single kettlebell in the rack position: it challenges trunk stability.

• Compound
• kettlebell
• Beginner

How to do it

• One bell racked on the side opposite the stepping leg with an upright torso
• Take a long step forward with the weight on the front heel
• Lower the back knee toward the floor and drive through the front leg to return

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Short steps that push the front knee far past the foot
• Letting the one-sided load tilt the torso

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Goblet Forward Lunge
• Alternating Dumbbell Forward Lunge
• Bodyweight Forward Lunge