Kettlebell Goblet Lunge

This unilateral compound exercise strengthens the quadriceps, glutes, and hamstrings by performing a lunge while holding a kettlebell in the goblet position, improving lower body strength and stability.

How to do it

1. Stand tall holding a kettlebell by its horns at chest height, elbows tucked, in the goblet position.
2. Take a controlled step forward with one leg, lowering your hips until both knees are bent at approximately 90 degrees.
3. Ensure your front knee is stacked over your ankle and your rear knee hovers just above the floor.
4. Drive through your front heel to return to the starting position, maintaining balance and core tension.
5. Complete all repetitions on one side before switching, or alternate legs per set.

Tips

• Keep your chest upright and core braced throughout the movement to protect your spine and maintain stability.
• Focus on a controlled descent and a powerful drive up, engaging your glutes and quads.
• Avoid letting your front knee collapse inward; keep it aligned with your toes.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Glutes (medius), Hamstrings