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Kettlebell Rear Lunge

Kettlebell Rear Lunge

The kettlebell rear lunge is a fantastic exercise that targets multiple muscles in your lower body, including your quads, hamstrings, glutes, and calves. This exercise is performed by holding a kettlebell with both hands, allowing it to hang down between your legs. From there, you step backward with one leg, dropping your back knee towards the ground while keeping an upright torso position. Pushing through your front heel, you return to the starting position and repeat with the other leg. One of the great benefits of the kettlebell rear lunge is its ability to improve both strength and stability simultaneously. By placing the kettlebell in the front-loaded position, your core muscles are engaged to maintain balance throughout the movement, leading to a stronger and more stable core over time. Additionally, the kettlebell rear lunge is a unilateral exercise, meaning it works one leg at a time. This helps to correct any muscle imbalances you may have while also enhancing overall functional strength. Whether you're an athlete looking to boost performance or simply someone wanting to improve their daily activities, the kettlebell rear lunge is a valuable exercise to include in your routine. Remember, proper form and technique are crucial for maximizing the benefits and minimizing the risk of injury. Always start with a lighter weight kettlebell if you're a beginner and gradually increase the load as your strength improves. If you're unsure about your form, consider working with a qualified fitness professional who can provide guidance and help you reach your fitness goals safely and effectively.


  • Start by standing tall with your feet hip-width apart, holding a kettlebell in your right hand by the handle.
  • Take a big step backward with your right foot, landing on the ball of your right foot and bending both knees to lower your body into a lunge position.
  • Make sure your left knee is directly above your left ankle and your right knee is hovering just above the floor.
  • Push through your left heel and engage your left glutes to stand back up to the starting position.
  • Repeat the movement on the other side by stepping back with your left foot and holding the kettlebell in your left hand.
  • Continue alternating legs for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to ensure maximum effectiveness and reduce the risk of injury.
  • Engage your core by tightening your abs and maintaining a neutral spine position.
  • Start with a lighter kettlebell weight and gradually increase the load as your strength improves.
  • Breathe consistently throughout the movement, exhaling as you push back to the starting position.
  • Keep your shoulders relaxed and down, away from your ears.
  • Maintain a slow and controlled pace during both the lunge and the kettlebell swing.
  • Ensure that your front knee stays aligned with your ankle and does not pass your toes as you lunge.
  • Alternate between left and right leg lunges to work both sides of your lower body evenly.
  • Always warm up before performing kettlebell lunges to increase blood flow and prepare your muscles for the workout.
  • Consult with a fitness professional if you have any pre-existing injuries or conditions that may affect your ability to perform this exercise.

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