Reverse Lunge (Kettlebell)

A single-leg pushing movement where you step backward with a kettlebell held at your side or chest, strengthening the quads and glutes.

Instructions

1. Stand upright holding one or two kettlebells at your sides or in front of your chest, feet hip-width apart.
2. Step backward with one leg, placing your foot firmly on the ground about 2-3 feet behind you.
3. Lower your body by bending both knees, creating approximately 90-degree angles at each knee joint.
4. Your front knee should stay directly above your ankle, and your back knee should nearly touch the ground.
5. Keep your torso upright and your chest up throughout the movement.
6. Press through your front heel to drive your body back to the starting position.
7. Return your back leg to the starting position next to your front leg.
8. Repeat with the opposite leg, alternating for the desired number of repetitions.

Tips

• Step back far enough that your front knee remains over your ankle at the bottom of the lunge.
• Keep your torso upright; avoid leaning forward excessively.
• Engage your core to maintain stability and prevent excessive spinal flexion.
• Control the descent; do not allow your body to collapse into the bottom position.
• Drive through your front heel to return to standing; avoid pushing through your toes.
• Maintain equal weight distribution between both legs throughout the movement.
• Reverse lunges are generally safer on the knees than forward lunges due to reduced impact.