Kettlebell Reverse Lunge

Reverse lunge with kettlebells racked or at the sides.

• Compound
• kettlebell
• Beginner

How to do it

• Bells racked or hanging at your sides; step back under control
• Step back under control with the weight on the front heel
• Lower straight down and rise by driving through the front leg

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

• Landing hard on the back foot
• Letting the bells swing and pull your torso along

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

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