Kettlebell Goblet Forward Backward Lunge

How to do it

Hold a single kettlebell at your chest in the goblet position, elbows tucked down. 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 kettlebell at your chest keeping your torso tall and core 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
• ×Rounding forward or letting the kettlebell pull your chest down
• ×Pushing off the back foot instead of driving through the front leg

Muscles worked

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

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