Kettlebell Forward Backward Lunge

Muscles worked

Setup

1. Stand tall with feet hip-width apart, holding a kettlebell in the goblet position at chest height.
2. Engage your core and pull your shoulders back and down to create a stable upper body.
3. Identify your working leg; this leg will move while the other remains anchored as a pivot point.

How to do it

1. Step forward into a lunge, lowering your hips until both knees are at 90-degree angles while inhaling.
2. Drive through the front mid-foot to push back, transitioning directly into a reverse lunge without touching your foot to the center.
3. Lower your back knee toward the floor in the reverse lunge while maintaining an upright torso.
4. Exhale as you drive back to the starting position or transition into the next forward rep, maintaining a controlled 2-1-2 tempo.

Form checklist

• Keep the front knee tracked over the second toe, avoiding internal collapse.
• Maintain an upright or slightly forward-leaning torso to keep tension on the legs.
• Ensure the stationary foot remains flat and glued to the floor throughout the movement.
• Keep the core braced to prevent the kettlebell from pulling your torso out of alignment.

Pro tips

• Treat the stationary leg like an anchor; the more stable it is, the more power you can generate through the transitions.
• Focus on a 'pendulum' motion, swinging the moving leg smoothly through the center to increase the demand on your balance and proprioception.

Make it harder

• Hold two kettlebells in a suitcase carry (by your sides) to increase the load and the stability requirement.
• Add a 2-second pause at the bottom of both the forward and backward phases to eliminate momentum.

Frequently asked

What muscles does the kettlebell forward backward lunge work?

The kettlebell forward backward lunge primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the kettlebell forward backward lunge?

The kettlebell forward backward lunge uses kettlebell.

Is the kettlebell forward backward lunge good for beginners?

The kettlebell forward backward lunge is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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