Kettlebell Lunge

About This Exercise

A loaded reverse / walking lunge with a kettlebell held in one hand at the side (suitcase carry) or in the rack position. Trains single-leg strength + asymmetric trunk stability under load. Distinct from Bodyweight Walking Lunge (no load), Lunge Pass Through (specific KB drill that passes the bell under the lunged leg), and Bulgarian Split Squat (rear foot elevated, different mechanics).

1Setup

Stand tall holding a kettlebell in one hand at the side (suitcase position) or at the shoulder in rack. Feet hip-width, trunk braced, shoulders down.

2Execution

Step one foot back into a reverse lunge, lowering the back-leg knee toward (but not touching) the floor. Front shin stays roughly vertical. Drive through the front-leg heel to return to standing. Alternate sides per the prescription. For walking variant, step forward instead of back and continue across the floor.

Pro Tips

• Trunk stays upright — do not let the bell pull you toward the loaded side
• Front shin vertical at the bottom — knee tracks over the midfoot
• Suitcase carry challenges anti-lateral-flexion; rack position challenges anti-extension and shoulder stability — pick based on training intent
• For higher load: hold one bell in each hand; for lower: drop to bodyweight walking lunge