Lunge - Forward (Kettlebell)

Step forward and drop your hips until your back knee almost touches the floor. Keep your torso upright. Push back firmly through your front heel.

Quick facts

Primary and secondary muscle groups targeted by this movement.

quads

glutes (max)

What you need and how to position yourself before starting.

kettlebell

Staggered

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand upright with your feet hip-width apart, holding a kettlebell in one hand.
- Keep your other hand on your hip or at your side for balance.
Step 2Position Your Feet
- Step forward with one foot, ensuring that your toes are pointing straight ahead.
- Your back foot should remain on the toes, with the heel lifted off the ground.
Step 3Lower Your Body
- Bend both knees to lower your body into a lunge, keeping your front knee aligned over your ankle.
- Lower until your back knee is just above the ground, maintaining an upright torso.
Step 4Engage Your Core
- Keep your core engaged throughout the movement to maintain balance and stability.
- Ensure that your shoulders are back and down, and your chest is lifted.
Step 5Return to Starting Position
- Push through your front heel to return to the starting position, straightening both legs.
- Control the movement and avoid using momentum.
Step 6Switch Sides
- After completing your reps on one side, switch the kettlebell to the other hand.
- Repeat the lunge on the opposite leg.
Step 7Finish the Exercise
- After completing your sets, carefully place the kettlebell down on the ground.
- Stand upright and take a moment to stretch your legs.