FlexKettlebell Goblet Reverse Lunges
Muscles worked
- Gluteus Maximus
- Vastus Lateralis
- Vastus Medialis
- Rectus Femoris
- Adductor Magnus
- Gluteus Medius
- Rectus Abdominis
- CategoryLegs
- Default target3 sets × 8–12 reps per side
- EquipmentKettlebell
- Movement patternLunge
- Training stylesHypertrophy, Strength
- LevelBeginner-friendly
Technique
Setup
Hold a kettlebell by the horns against your chest with your elbows tucked. Stand tall with feet hip-width.
Movement
Step one foot back, landing on the ball of the foot, and lower until your back knee hovers just above the floor with both knees near 90 degrees. Drive through your front heel to stand, then finish the set on that leg or alternate legs each rep.
Form Tip
Step back far enough that you sink straight down and your front knee tracks over your toes, never caving inward.
Increase Difficulty
Use a heavier bell, or stand on a low step for a deficit.
Decrease Difficulty
Use a lighter bell or none at all, and hold a wall for balance.