Quads
Kettlebell Goblet Lunge
The Kettlebell Goblet Lunge is a strength exercise with a kettlebell for your quads. Share of the load in the Zulta muscle model: gluteus maximus 21%, quads (vastus lateralis) 17% and quads (vastus medialis) 15%.
How to do it
- Hold a kettlebell by the horns at chest height, elbows pointing down.
- Stand with the feet hip-width and step forward with one leg.
- Lower until the back knee is just above the floor and the front thigh is parallel.
- Push through the front heel to step back to the start.
- Alternate legs each rep.
Tips
- Keep the kettlebell pinned to the chest so the torso stays upright.
- Brace the core so the weight in front does not pull you forward.
Common mistakes
- Letting the kettlebell drift away from the chest.
- Rounding the upper back.
- Front knee caving inward.
Muscles worked by the Kettlebell Goblet Lunge
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Stepping forward means braking with the quads. A split stance loads the front leg's quads and glute max, the glute medius and adductors keep the knee and pelvis in line, and the trunk resists the narrow base.
Kettlebell Goblet Lunge alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Kettlebell Goblet Lunge work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The gluteus medius, adductors and quads (rectus femoris) assist.
Is the Kettlebell Goblet Lunge good for beginners?
Yes. The Kettlebell Goblet Lunge is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Kettlebell Goblet Lunge?
For example the Barbell Lunge, Barbell Walking Lunge and Dumbbell Walking Lunge. They train mostly the same muscles, some with different equipment.
How do you make the Kettlebell Goblet Lunge harder?
Add weight or reps, or move on to the Barbell Lunge and Barbell Walking Lunge.
Log your sets in Zulta
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