Kettlebell Lunge With Twist

Muscles worked

Setup

1. Stand with your feet hip-width apart, holding a kettlebell by the horns (sides of the handle) at chest height.
2. Pull your shoulders back and down, engaging your lats to stabilize the weight.
3. Maintain a neutral spine with your core braced and eyes looking forward.

How to do it

1. Inhale and take a controlled step forward, lowering your hips until both knees are bent at approximately 90 degrees.
2. At the bottom of the lunge, exhale and slowly rotate your torso and the kettlebell over your lead leg.
3. Rotate back to the center, then push powerfully off your front mid-foot to return to the standing position.
4. Repeat the movement by stepping forward with the opposite leg, alternating sides for each repetition.

Form checklist

• Keep your front knee stacked directly over your ankle, avoiding inward collapse.
• Ensure the rotation comes from your mid-back and obliques, not just your arms moving the weight.
• Maintain an upright torso throughout the twist; do not lean forward or to the side.
• Keep the kettlebell close to your sternum to maintain a stable center of gravity.

Pro tips

• To maximize oblique engagement, imagine 'wringing out' your waist while keeping your hips pointing straight ahead during the twist.
• Focus on a slow, rhythmic tempo—rushing the rotation often leads to a loss of balance and reduced muscle tension.

Make it harder

• Extend your arms slightly away from your chest during the twist to increase the lever arm and core demand.
• Perform the exercise as a reverse lunge with a twist to further challenge your balance and posterior chain.

Frequently asked

What muscles does the kettlebell lunge with twist work?

The kettlebell lunge with twist primarily targets the abs, glutes, hamstrings, obliques, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the kettlebell lunge with twist?

The kettlebell lunge with twist uses kettlebell.

Is the kettlebell lunge with twist good for beginners?

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

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