Kettlebell Reverse Lunge – Exercise Tutorial

Hi everyone,

The Kettlebell Reverse Lunge is an excellent single leg exercise, with the additional benefits of core stability, balance and static upper body endurance (from holding the kettlebell). Again the reverse lunge is much safer for your knees than the forward lunge, especially when there is an additional load in play.

The down-side to the Kettlebell Reverse Lunge, as a leg exercise, is that it is limited by the upper body’s strength and endurance. Meaning that the upper body will likely fatigue before the lower body, so it is difficult to strength train with this exercise. This makes it more suitable for muscular endurance and conditioning workouts, were the weight used is light to moderate and, the reps and pace are slightly higher.

For beginner’s I would recommend getting to grips with the Body Weight Reverse Lunge first, as this exercise requires some basic co-ordination and balance. Becoming competent at the body weight version first is ideal before adding any more weight to the picture.

The Kettlebell can either be held in the Rack position or the Goblet Hold position. If you are using the Rack position, you generally step backwards on the opposite side to the racked Kettlebell, do so many reps then swap sides. With the Kettlebell in the Goblet Hold position, the weight is equally distributed to each leg, so you have the option of doing alternating reverse lunges. I have found the later useful for timed interval training and beginners. You can advance this exercise by using 2 kettlebells, both in the Rack position as seen below.

Teaching Points:

Either curl the Kettlebell into the Goblet Hold (holding the Kettlebell by the horns) or, Dead Clean the Kettlebell into the Rack position.
Stand with your feet hip-width apart, both feet facing forward and parallel to each other.
Place your free hand (if Kettlebell Racked) either on your hip or out to the side to counter-balance.
Keep the head and upright, the Core Tight.
Now with one foot firmly on the ground, step back with the opposite leg until you can no longer see your toes over your forward knee.
Using the back leg to SUPPORT the movement (for balance), use the forward leg to lower the body down, until the rear knee is about an inch off the ground, and the forward leg is parallel to the ground. If this range of movement is too far, don’t worry, go as far as you can, as long as you maintain the upright position.
In order to get back to the standing position use the forward leg to push the body weight upwards and pull it forward, using the rear leg only for support. Don’t be tempted to use the rear leg to push you forward, as you will not be using the right muscles for this exercise.
Squeeze the glutes on the way up and return the rear leg to the starting position
As you return to the starting position with the Kettlebell Racked, you must allow the elbow to rest into the hip, giving the shoulder time to rest.
Repeat either on the same side, or alternate legs.

Key Pointers:

Always keep the body upright and the head looking forwards.
The forward leg is the leg being worked, the rear leg is there for balance.
This is a leg and glute exercise, so don’t forget to squeeze your butt.
If you can only manage a partial lunge, that’s fine, stop at the point where you can still use the forward leg to get back up – don’t compromise the exercise by using the rear leg to help – this is a bad habit developing.
Imagine the forward leg is doing a squat – it’s the same movement.
Watch you don’t bang the rear knee on the ground – this hurts!
If needed, compose your balance before standing again from the lunge – this will help with wobbly knees.
IF balance is an issue when stepping back, you can place the rear foot slightly out to the side when lunging back, giving you a wider base – but then switch your attention back to the front leg to get you back up
When using the Goblet Hold, keep the Kettlebell close to the body, as this will reduce pulling on the lower back and help keep you upright.
When using Rack, remember to rest the elbow into the hip as you stand.