Kettlebell Reverse Lunge
How to do it
- Stand tall with your feet hip-width, holding the weights if your version uses them.
- Take a long step (forward, back or walking, as the version says) and lower until both knees are bent about 90°.
- Push through the front foot to return or move on, then switch legs.
- Movement pattern
- Lunge
- Equipment
- Kettlebell
- Muscle groups
- Glutes, Quadriceps
- Level
- Beginner
- Type
- Compound, push, one side at a time
- Load
- External load
- Logged as
- Reps
- Joint load
- Knee: moderate
Muscles worked
Main muscles: Gluteus maximus, Rectus femoris, Vastus intermedius, Vastus lateralis, Vastus medialis
Also works: Adductor brevis, Adductor longus, Adductor magnus, Biceps femoris (long head), Semimembranosus, Semitendinosus, Soleus
Stabilisers: External abdominal oblique, Gluteus medius, Internal abdominal oblique, Rectus abdominis, Transversus abdominis
More exercises for: Glute exercises · Quad exercises
Alternatives by equipment
Alternatives listed in the exercise knowledge graph come first, then exercises with the same movement pattern that train the same muscles. Joint stress is the knowledge graph's rating, not medical advice.
Bodyweight
- Bodyweight Reverse Lunge Beginner
- Bodyweight Bulgarian Split Squat Intermediate
- Bodyweight Forward Lunge Beginner
- Pistol Squat Advanced · higher knee stress (KG rating)
Dumbbells
- Bulgarian Split Squat Intermediate
- Dumbbell Lunge Beginner
- Dumbbell Split Squat Intermediate
- Dumbbell Reverse Lunge Beginner
Barbell
- Barbell Lunge Beginner · higher knee stress (KG rating)
- Barbell Reverse Lunge Beginner · higher knee stress (KG rating)
- Barbell Split Squat Intermediate · higher knee stress (KG rating)
Kettlebell
- Kettlebell Split Squat Intermediate
How to program it
In a free plan with a muscle-building goal, the generator programs Kettlebell Reverse Lunge as 3 sets of 6–10 reps. It uses double progression: once you reach 10 reps on every set, the load goes up by 2 kg the next week and you work back up the range.
With Premium, Overachiever Progression can run it as a main lift with weekly load targets. Premium · €29
Related exercises
Belongs to: Bodyweight Reverse Lunge
Variation of: Bodyweight Reverse Lunge
Opposing movement: Kettlebell Clean, Kettlebell Deadlift, Kettlebell Swing
Other names
Liftosaur: Reverse Lunge, Kettlebell
Also called: Backward Lunge (Kettlebell), KB Reverse Lunge, Kettlebell Backward Lunge, Kettlebell Rear Lunge, Kettlebell Reverse Lunges, Kettlebell Step-Back Lunge, Rear Lunge (Kettlebell), Reverse Lunge (Kettlebell), Reverse Lunges (Kettlebell), Step-Back Lunge (Kettlebell)
Build a free plan with this exercise See it in the explorer
Identifier: kettlebell-reverse-lunge
Exercise data: Exercise Knowledge Graph by Giovanni Degani, incl. wger contributors, CC BY-SA 4.0. Version 1.3.2. Adapted from the Exercise Knowledge Graph; licensed under CC BY-SA 4.0. Attribution and sources · Download the data (JSON)