Quads
Kettlebell Lunge
The Kettlebell 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 in each hand by the handle at your sides.
- 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.
- Drive through the front heel to step back to the start.
- Alternate legs each rep.
Tips
- Keep the bells hanging close to the body so they do not swing.
- Squeeze the handles hard to keep the shoulders set.
Common mistakes
- Letting the kettlebells swing forward and back.
- Leaning over the front leg.
- Front heel lifting on landing.
Muscles worked by the Kettlebell 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 Lunge alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Kettlebell 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 Lunge good for beginners?
Yes. The Kettlebell 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 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 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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