Kettlebell Forward Backward Lunge

How to do it

Hold a kettlebell in each hand at your sides and stand tall with your feet hip-width apart. Step forward into a lunge until both knees reach about ninety degrees, push back to center, then step the same leg back into a reverse lunge and return. Complete your reps on one leg before switching.

1. 1Your front quad and glute driving you out of each lunge
2. 2The kettlebells pulling your shoulders down as your core stays braced
3. 3Even balance and control through both the forward and backward step

Common mistakes

• ×Letting your front knee cave inward or drift past your toes
• ×Leaning your torso forward over the front leg
• ×Letting the kettlebells swing or pull you off balance

Muscles worked

The kettlebell forward backward lunge mainly works the quads and glutes, with the forearms, lower abs, hamstrings, adductors, lower back, upper traps, upper abs, obliques, calves, and hip flexors assisting.

• QuadsPrimary
• GlutesPrimary
• ForearmsSupport
• Lower AbsSupport
• HamstringsSupport
• AdductorsSupport
• Lower BackSupport
• Upper TrapsSupport
• Upper AbsSupport
• ObliquesSupport
• CalvesSupport
• Hip FlexorsSupport
• LatsMinor
• Mid TrapsMinor
• Lower TrapsMinor
• Tibialis AnteriorMinor