Legs · Kettlebell
Kettlebell Rear Lunge
How to do the kettlebell rear 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 at your chest or by your side. Step one foot back and lower until both knees are bent to about 90 degrees, keeping your front shin upright. Drive through your front heel to return to standing and alternate legs.
- 1Feel your front-leg quad and glute do the work as you stand
- 2Keep your torso tall and core braced throughout
- 3Control the step back so the back knee lowers softly
Common mistakes
- Don't let your front knee cave inward or drift past your toes
- Avoid leaning your chest forward over the front leg
- Don't crash the back knee into the floor
Muscles worked
The kettlebell rear lunge mainly works the quads and glutes, with the hamstrings and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- ForearmsMinor
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- AdductorsMinor
Kovo programs the kettlebell rear 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.