Lunges with Kettlebell

Lunges with one kettlebell are a great exercise for working the muscles in your legs, glutes, and core. Here’s a step-by-step guide on how to perform lunges with one kettlebell:

Video Instructions On How To Do Lunges With Kettlebell

Equipment Needed:

  • One kettlebell of an appropriate weight for your fitness level.


  1. Start Position:
    • Begin by standing with your feet hip-width apart, holding the kettlebell in both hands at chest height. Ensure you have enough space in front and behind you to perform the lunge.
  2. Step Forward:
    • Take a step forward with one foot. The length of the step will depend on your comfort and flexibility. A common starting point is a stride length where both knees form 90-degree angles when you lower down.
  3. Lunge Descent:
    • Lower your body straight down by bending both knees. The back knee should hover just above the ground, and the front knee should be directly above your ankle. Keep your torso upright, engaging your core for stability.
  4. Kettlebell Position:
    • Throughout the lunge, maintain control of the kettlebell. You can keep it close to your chest with both hands, or if you prefer, extend your arms fully, holding the kettlebell in front of you.
  5. Back Knee Hover:
    • Ensure that your back knee hovers just above the ground rather than resting on it. This engages the muscles throughout the entire range of motion.
  6. Push Back:
    • Push through the heel of your front foot to return to the starting position. Use the muscles in your legs, especially the quadriceps and glutes, to power the movement.
  7. Switch Legs:
    • Repeat the lunge on the opposite leg. Alternate legs for the desired number of repetitions.
  8. Breathing:
    • Inhale as you lower into the lunge, and exhale as you push back up.
  9. Maintain Good Form:
    • Keep your back straight, chest up, and core engaged throughout the exercise. This helps prevent strain on your lower back and promotes good posture.
  10. Complete Sets:
    • Perform the lunges for the recommended number of sets and repetitions based on your fitness level and goals.


  • Start with a lighter kettlebell to focus on form before increasing the weight.
  • If balance is an issue, perform the exercise near a stable surface for support.
  • Listen to your body and avoid overextending or forcing movements.

Always consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing health conditions or concerns.