Legs · Kettlebell
Kettlebell Backward Lunge
How to do the kettlebell backward lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand tall holding a kettlebell in the rack position or at your side. Step one leg straight back and lower until both knees bend to about 90 degrees, then drive through your front heel to return and repeat on the other side.
- 1Your front glute and quad loading as you lower
- 2Your core bracing to keep your torso upright
- 3A steady push through the front heel to stand back up
Common mistakes
- Letting your front knee drift inward
- Reaching too short and crashing the back knee down
- Rounding your back or leaning forward under the load
Muscles worked
The kettlebell backward lunge mainly works the quads and glutes, with the hamstrings, forearms, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- ForearmsSupport
- CalvesSupport
- Lower BackMinor
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- AdductorsMinor
Kovo programs the kettlebell backward lunge for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.