Kettlebell Reverse Lunge

This compound unilateral exercise builds lower body strength and stability, primarily targeting the glutes and quads while engaging hamstrings, glute medius, and obliques.

How to do it

1. Stand tall with a kettlebell held in one hand, arm extended down, on the same side as the leg that will lunge back.
2. Step one leg straight back, lowering your hips until both knees are bent at approximately 90 degrees.
3. Keep your front shin vertical and your chest upright, ensuring your back knee hovers just above the floor.
4. Drive through your front heel to return to the starting position.
5. Complete all reps per side before switching to the other side.

Tips

• Maintain a stable core throughout the movement to protect your spine.
• Focus on a controlled descent and a powerful ascent.
• Keep your front foot flat and distribute weight evenly through the heel and midfoot.
• Avoid letting your front knee collapse inward; keep it tracking over your toes.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Glutes (medius), Hamstrings, Obliques