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Upper Legs · Kettlebell
Kettlebell Reverse Lunge
Kettlebell Reverse Lunge is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings, core and forearms assisting. It needs a kettlebell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Kettlebell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · Gluteus Maximus, Gluteus Medius
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Core · Rectus Abdominis, Transversus Abdominis
- Forearms · Forearm Flexors, Forearm Extensors
How to do Kettlebell Reverse Lunge
- Stand with your feet about shoulder width apart and hold a kettlebell in each hand by your sides using a neutral grip.
- Step one foot backward and lower your back knee toward the floor while bending your front knee.
- Push through your front foot to rise and bring your back foot forward to the starting position.
- Repeat the movement for the desired number of repetitions, then switch sides.
Form tips
- Keep your chest lifted and your torso stable.
- Lower your back knee close to the floor without letting it touch.
- Keep your front knee aligned with your toes.
- Inhale as you lower and exhale as you return to standing.
Kettlebell Reverse Lunge alternatives
More quads exercises
Kettlebell Reverse Lunge FAQ
What muscles does Kettlebell Reverse Lunge work?
Kettlebell Reverse Lunge mainly works the quads in the upper legs (Quadriceps Femoris, Gluteus Maximus and Gluteus Medius). The hamstrings, core and forearms work as secondary muscles.
What equipment do you need for Kettlebell Reverse Lunge?
You need a kettlebell.
How many sets and reps of Kettlebell Reverse Lunge should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kettlebell Reverse Lunge good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Kettlebell Reverse Lunge burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Kettlebell Reverse Lunge?
Other exercises for the quads include Lunge Reverse With Resistance Band, Dumbbell Reverse Lunge on the Spot, Reverse Lunge Left Resistance Band and Dumbbell Goblet Reverse Lunge.
For developers
Use Kettlebell Reverse Lunge in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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