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Kettlebell Lunge

Learn how to do kettlebell lunge with a clear setup, controlled movement, and a technique you can repeat.

All legsKettlebell6 technique steps

See the movement

Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.

How to do kettlebell lunge

  1. Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
  2. Take a step forward with your right foot, lowering your body into a lunge position.
  3. As you lunge forward, pass the kettlebell under your right thigh and transfer it to your left hand.
  4. Push off with your right foot to return to the starting position, while simultaneously passing the kettlebell back to your right hand.
  5. Repeat the lunge on the opposite side, passing the kettlebell under your left thigh.
  6. Continue alternating lunges and passing the kettlebell between hands for the desired number of repetitions.
Kettlebell Lunge exercise illustration

Kettlebell Lunge: muscles worked

Primary focus: quadriceps and glutes. Supporting muscles: Core.

CoreQuadsGlutesAll legs
Better reps before more weight.

Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.

Plan your next set

Frequently asked questions

How do you do kettlebell lunge?

Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands. Take a step forward with your right foot, lowering your body into a lunge position. As you lunge forward, pass the kettlebell under your right thigh and transfer it to your left hand.

What muscles does kettlebell lunge work?

Kettlebell Lunge primarily trains the quadriceps and glutes, with the core contributing. The exact demand depends on your setup, range, and chosen load.

What is the best technique for kettlebell lunge?

Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight.

What can I do instead of kettlebell lunge?

Related options include Kettlebell Front Squat, Kettlebell Goblet Squat, Kettlebell Deadlift. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.

Compare related movement setups

Browse the directory pages containing kettlebell lunge and the related movements above to compare equipment and technique choices.

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