Kettlebell Reverse Lunge

How to Perform the Kettlebell Reverse Lunge

Stand upright holding a kettlebell in each hand at your sides with a neutral grip, feet hip-width apart.
Brace your core and keep your chest up with shoulders retracted.
Take a controlled step backward with one leg, landing on the ball of your back foot.
Lower your body by bending both knees until your back knee nearly touches the floor and your front thigh is parallel to the ground.
Keep your front shin roughly vertical and your front knee tracking over your toes.
Drive through the heel of your front foot to push yourself back to the starting position.
Alternate legs with each rep, or complete all reps on one side before switching.

Stepping back too short, causing the front knee to push past the toes

Take a large enough step backward that your front shin stays vertical at the bottom of the lunge.

Leaning the torso forward

Keep your chest up and torso upright; engage your core to maintain an erect posture.

Losing balance during the step-back

Step back in line with your hip rather than crossing behind; keep the movement controlled.

✓Reduced knee stress compared to forward lunges due to the backward stepping motion.
✓Greater emphasis on the glutes and hamstrings than forward lunges.
✓Develops unilateral leg strength, balance, and coordination.

●The reverse lunge is generally easier on the knees than forward lunges, making it a better option for those with knee sensitivity.
●Focus on driving through the heel of the front foot to maximize glute engagement.
●Start with bodyweight or light kettlebells to master the balance component before loading heavy.

Strength

4-5 sets of 5-6 reps per leg at 80-85% 1RM

Hypertrophy

3-4 sets of 8-12 reps per leg at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps per leg at 50-60% 1RM

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