Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredKettle Bells
- MechanicsCompound
- Force TypePush (Unilateral)
- Experience LevelIntermediate
- Secondary Muscles
Abs, Adductors, Calves, Glutes, Hamstrings, Traps, Upper Back
Target Muscle Group
Quads
Kettlebell Reverse Lunge Overview
The kettlebell reverse lunge is a variation of the reverse lunge and an exercise used to target the muscles of the quads, as well as the rest of the muscles of the leg.
The lunge is a foundational movement pattern that every lifter should strive to master.
Kettlebell Reverse Lunge Instructions
- Set up with your feet shoulder width apart and a kettlebell in each hand.
- Step back with one leg and allow both knees to bend simultaneously.
- Descend until the back knee touches the floor.
- Drive through the front foot and extend the knee as you stand up fully and return to the starting position.
- Repeat for the desired number of repetitions.
Kettlebell Reverse Lunge Tips
- Reverse lunges are a more advanced progression and should only be utilized once one has the requisite hip and core stability.
- When you go to push back to the starting position, fight the urge to lead the movement with your shoulders by hyperextending at your spine. Instead, look to drive the movement via force from your lower body.
- In the bottom of the movement both of your legs should be at 90 degree angles at the knees.
- Keep in mind that with any sort of lunge or split squat pattern, if you want to emphasize the quads, focus on taking a slightly smaller step and drive up through the ball of the foot.
- If you want to emphasize the glutes and hamstrings during any sort of lunge or split squat pattern, focus on taking a slightly larger step and drive up through the heel of the foot.
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