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Kettlebell Forward Lunge (VERSION 2)

Kettlebell Forward Lunge (VERSION 2)

The Kettlebell Forward Lunge (Version 2) is a dynamic exercise that targets multiple muscle groups and helps improve overall strength, balance, and coordination. This advanced variation of the classic forward lunge incorporates the use of a kettlebell, adding an extra challenge to the exercise. During the Kettlebell Forward Lunge (Version 2), you step forward with one leg while holding a kettlebell in a racked position against your chest. This exercise places a significant demand on your lower body muscles, including the quadriceps, hamstrings, and glutes. Additionally, the core and back muscles are engaged as they assist in maintaining stability and an upright posture throughout the movement. The kettlebell adds an element of instability, forcing your body to work harder to stabilize and control the weight during the lunge. This not only enhances muscular strength but also helps improve joint stability and overall balance. The forward lunge movement pattern also mimics real-life activities such as walking, climbing stairs, or stepping forward, making it functional and practical for everyday life. When performing the Kettlebell Forward Lunge (Version 2), it is important to prioritize proper form and technique to avoid any potential injuries. Always maintain an upright posture, engage your core, and ensure that your knees are tracking in line with your toes. Focus on controlled, deliberate movements and avoid rushing through the exercise. Gradually increase the weight of the kettlebell as you progress in strength and stability. Incorporating the Kettlebell Forward Lunge (Version 2) into your workout routine can be an excellent way to challenge your lower body muscles, enhance functional strength, and improve overall athleticism. As with any exercise, it is important to consult with a fitness professional to ensure it aligns with your individual fitness level and goals.


  • Start by standing up straight with your feet shoulder-width apart and holding a kettlebell in one hand at shoulder height.
  • Step forward with one foot and lower your body into a lunge position, making sure your front knee is directly above your ankle and your back knee is hovering just above the ground.
  • At the same time, extend your arm with the kettlebell forward, maintaining a firm grip.
  • Push through your front heel to stand back up and bring your back foot forward to the starting position.
  • Repeat the lunge with the opposite leg and continue alternating sides for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining a strong core throughout the exercise to stabilize your body.
  • Engage your glutes and quadriceps to power through the lunge movement.
  • To avoid knee discomfort, make sure your front knee stays aligned with your ankle and doesn't go past your toes.
  • Keep your chest lifted and shoulders relaxed to prevent unnecessary strain.
  • To develop balance and control, start with a lighter kettlebell weight and gradually increase it as you become more comfortable with the exercise.
  • Ensure proper form by taking a step forward with a long stride while keeping your back straight.
  • Breathe steadily throughout the movement, exhaling as you push up from the lunge.
  • Add variety to your workout routine by alternating legs for each repetition.
  • If you're new to kettlebell exercises or have any concerns, consider consulting with a fitness professional for personalized guidance and feedback.
  • Fuel your workouts with a balanced diet that includes sufficient protein, carbohydrates, and healthy fats to support muscle recovery and growth.

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