Lunges with Two Kettlebells

Performing lunges with two kettlebells is an excellent exercise for targeting your lower body, specifically the quadriceps, hamstrings, and glutes, while also engaging your core for stability. Here’s a step-by-step guide on how to do lunges with two kettlebells:

Video Instructions On How To Do Lunges With Kettlebells

Equipment Needed:

  • Two kettlebells of appropriate weight for your fitness level.


  1. Choose the Right Kettlebell Weight:
    • Select kettlebells that are challenging but allow you to maintain proper form throughout the exercise.
  2. Set Up:
    • Stand with your feet hip-width apart, holding a kettlebell in each hand by your sides.
  3. Maintain Good Posture:
    • Keep your chest up, shoulders back, and engage your core. This will help you maintain balance and stability throughout the exercise.
  4. Take a Step Forward:
    • Take a controlled step forward with your right foot. Your stride should be long enough that when you lower your body into the lunge, both knees are bent at a 90-degree angle.
  5. Lower Your Body:
    • Bend both knees, lowering your body toward the ground. Your back knee should hover just above the floor.
  6. Keep Proper Form:
    • Ensure that your front knee is directly above your ankle, and your back knee is pointing toward the floor. Your weight should be evenly distributed between both legs.
  7. Push Back to the Starting Position:
    • Push off with your right foot, bringing it back to the starting position.
  8. Repeat on the Other Leg:
    • Repeat the lunge on the opposite leg, stepping forward with your left foot.
  9. Maintain a Controlled Pace:
    • Perform the lunges in a controlled manner, avoiding fast or jerky movements.
  10. Complete the Set:
  • Aim for a specific number of repetitions on each leg or perform lunges for a set amount of time.


  • Focus on maintaining proper form throughout the exercise to avoid unnecessary strain on your joints.
  • Keep your gaze forward to help with balance.
  • You can perform lunges in a stationary position or walking lunges, where you step forward with each lunge.

Safety Precautions:

  • If you’re new to this exercise or have any existing knee issues, start with a lighter weight and gradually progress.
  • Consult with a fitness professional or healthcare provider if you have any concerns about your ability to perform this exercise safely.

Remember to warm up before starting your workout and cool down afterward. Always listen to your body, and if you experience pain (other than normal muscle fatigue), stop the exercise and seek guidance if needed.