Kettlebell Forward Lunge and Press Exercise Guide
Exercise Profile
- Target
- Hips
- Equipment
- Kettlebell
- Body Part
- Hips, Shoulders, Thighs
- Primary Muscle
- Hips
- Secondary Muscles
- Hamstrings, Shoulders, Deltoid Lateral, Thighs
- Intensity
- medium
- Category
- Strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Kettlebell Lunge Press
Visualised Target Muscle Groups
Front
Back
How to: Kettlebell Forward Lunge and Press
- Stand with feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
- Step forward with one foot into a lunge position, lowering your back knee toward the ground.
- As you push back up to standing, press the kettlebell overhead with the same arm as the stepping leg.
- Return to standing and repeat on the other side for the desired number of repetitions.
Common Mistakes
- Letting the front knee cave inwards during the lunge.
- Rounding the back while pressing the kettlebell.
- Using too much weight, which can compromise form.
Modifications
- Perform the lunge without the kettlebell for added stability.
- Use a lighter kettlebell to practice proper form before adding weight.
Tips
- Maintain a straight back and keep your core engaged throughout the movement.
- Ensure your front knee doesn't extend beyond your toes during the lunge.
- Press the kettlebell overhead in one smooth motion after stepping forward.
Kettlebell Forward Lunge and Press Alternatives
Tags
kettlebell
lunge
strength
full body
hip exercise
shoulder press
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