What equipment do you need for the kettlebell single arm overhead lunge?

You need kettlebell to do the kettlebell single arm overhead lunge.

Legs · Kettlebell

Kettlebell Single Arm Overhead Lunge

How to do the kettlebell single arm overhead lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Kettlebell
Difficulty: Advanced
Logged as: Weighted reps
Movement: Lunge
Mechanic: Compound

Find more:Quads exercises Kettlebell exercises

How to do it

Press a kettlebell overhead in one hand with your arm locked out and biceps by your ear. Step forward into a lunge until both knees bend to 90 degrees, keeping the kettlebell stacked over your shoulder. Drive through your front heel to stand, holding the weight locked overhead.

1Feel your shoulder and core fight to keep the kettlebell stable overhead
2Drive through your front heel as your quads and glutes work
3Keep your torso tall and the weight stacked over your shoulder

Common mistakes

Don't let the kettlebell drift forward or your arm bend
Avoid arching your lower back to hold the weight up
Don't let your front knee cave or track past your toes

Muscles worked

The kettlebell single arm overhead lunge mainly works the quads and glutes, with the hamstrings, front delts, triceps, forearms, lower back, upper traps, upper abs, lower abs, obliques, calves, and side delts assisting.

QuadsPrimary
GlutesPrimary
HamstringsSupport
Front DeltsSupport
TricepsSupport
ForearmsSupport
Lower BackSupport
Upper TrapsSupport
Upper AbsSupport
Lower AbsSupport
ObliquesSupport
CalvesSupport
Side DeltsSupport
LatsMinor
Lower TrapsMinor
External RotatorsMinor
AdductorsMinor

Kovo programs the kettlebell single arm overhead lunge for you and tracks it every session.

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Last reviewed June 2026.