Lunges with Kettlebells

Lunges with kettlebells are a great exercise for targeting your legs, glutes, and core while also improving balance and stability. Here’s a step-by-step guide on how to perform lunges with kettlebells:

Video Instructions On How To Do Lunges With Kettlebells

Equipment Needed:

  • Kettlebells of appropriate weight for your fitness level

Step-by-Step Instructions:

  1. Choose the Right Weight:
    • Select kettlebells that are suitable for your fitness level. Start with a lighter weight if you’re a beginner and gradually increase as you become more comfortable with the exercise.
  2. Proper Stance:
    • Stand with your feet hip-width apart. Engage your core for stability.
  3. Pick Up the Kettlebells:
    • Hold a kettlebell in each hand, allowing them to hang at your sides with your palms facing in.
  4. Lunge Forward:
    • Take a step forward with one leg, landing on the heel first and then the ball of the foot. The back foot remains in place, and the heel is lifted.
  5. Maintain Proper Form:
    • Keep your torso upright, shoulders back, and your abdominal muscles engaged. This helps protect your lower back.
  6. Lower Your Body:
    • Bend both knees to lower your body toward the ground. Your front knee should be directly above your ankle, and your back knee should hover just above the floor.
  7. Back Knee Close to Ground:
    • Ideally, your back knee should come close to, but not touch, the ground. This ensures a full range of motion.
  8. Push Off and Return:
    • Push off with the front foot to return to the starting position. Bring your back foot forward to stand hip-width apart again.
  9. Repeat on the Other Leg:
    • Perform the same movement with the opposite leg, alternating between legs for each repetition.
  10. Maintain a Controlled Pace:
    • Perform the lunges in a controlled manner, avoiding any sudden or jerky movements.
  11. Complete the Set:
    • Aim for a specific number of repetitions on each leg or perform lunges for a set amount of time.
  12. Cool Down:
    • After completing the set, perform some light stretching for the legs and lower body to cool down.


  • Focus on proper form to prevent injuries.
  • Keep your core engaged throughout the exercise.
  • If you’re new to lunges, start without weights and add kettlebells as you become more comfortable.

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