Kettlebell Goblet Lunge

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Rectus Femoris
• Adductor Magnus
• Biceps Femoris
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Medius

Equipment

• Kettlebell

Technique

1. Hold a kettlebell at your chest by the horns or handle, elbows in.
2. Take a long step forward and lower until the back knee almost touches the floor, front knee over the middle of the foot.
3. Push through the front foot to return; alternate legs.

Cues

• Keep the bell tight to your chest.
• Stay tall.

Common mistakes

• Letting the bell pull the torso forward.
• Front knee collapsing.

Alternatives

• Forward Lunge
• Goblet Squat