Kettlebell Reverse Lunge

Muscles worked by the Kettlebell Reverse Lunge

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

Glute MediusGluteus MediusHamstringsHamstring MusclesObliquesOblique Abdominals

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

Kettlebell

Also called: kb, cast iron kettlebell, competition kettlebell, girya.

How to do the Kettlebell Reverse Lunge

1. Stand tall with a kettlebell held in one hand, arm extended down, on the same side as the leg that will lunge back.
2. Step one leg straight back, lowering your hips until both knees are bent at approximately 90 degrees.
3. Keep your front shin vertical and your chest upright, ensuring your back knee hovers just above the floor.
4. Drive through your front heel to return to the starting position.
5. Complete all reps per side before switching to the other side.

Form tips

• Maintain a stable core throughout the movement to protect your spine.
• Focus on a controlled descent and a powerful ascent.
• Keep your front foot flat and distribute weight evenly through the heel and midfoot.
• Avoid letting your front knee collapse inward; keep it tracking over your toes.

At a glance

Kettlebell Reverse Lunge in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Lunge
• Barbell Reverse Lunge
• Bodyweight Reverse Lunge
• Dumbbell Lunge
• Kettlebell Goblet Lunge
• Kettlebell Lunge Press
• Kettlebell Offset Reverse Lunge and Press
• Kettlebell Rotational Lunge

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "kettlebell-reverse-lunge",
  "name_en": "Kettlebell Reverse Lunge",
  "name_de": "Kettlebell-Ausfallschritt nach hinten",
  "name_es": "Zancada Inversa con Kettlebell",
  "description_en": "This compound unilateral exercise builds lower body strength and stability, primarily targeting the glutes and quads while engaging hamstrings, glute medius, and obliques.",
  "description_de": "Diese unilaterale Verbundübung stärkt die Unterkörperkraft und -stabilität, trainiert hauptsächlich Gesäß und Quadrizeps und beansprucht auch Oberschenkel, Gluteus medius und schräge Bauchmuskeln.",
  "description_es": "Este ejercicio compuesto unilateral desarrolla fuerza y estabilidad en la parte inferior del cuerpo, trabajando principalmente glúteos y cuádriceps, e involucrando isquiotibiales, glúteo medio y oblicuos.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "kettlebell",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "gluteus_medius",
    "hamstrings",
    "obliques"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "leg_day"
  ],
  "variation_group": "lunge",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand tall with a kettlebell held in one hand, arm extended down, on the same side as the leg that will lunge back.",
    "Step one leg straight back, lowering your hips until both knees are bent at approximately 90 degrees.",
    "Keep your front shin vertical and your chest upright, ensuring your back knee hovers just above the floor.",
    "Drive through your front heel to return to the starting position.",
    "Complete all reps per side before switching to the other side."
  ],
  "instructions_de": [
    "Stehe aufrecht mit einer Kettlebell in einer Hand, der Arm ist gestreckt, auf der gleichen Seite wie das Bein, das zurücktreten wird.",
    "Mache einen Schritt mit einem Bein gerade zurück und senke deine Hüften, bis beide Knie etwa 90 Grad gebeugt sind.",
    "Halte dein vorderes Schienbein vertikal und deine Brust aufrecht; dein hinteres Knie schwebt knapp über dem Boden.",
    "Drücke dich durch die vordere Ferse ab, um in die Ausgangsposition zurückzukehren.",
    "Absolviere alle Wiederholungen pro Seite, bevor du die Seite wechselst."
  ],
  "instructions_es": [
    "Ponte de pie con una kettlebell en una mano, el brazo extendido hacia abajo, en el mismo lado de la pierna que retrocederá.",
    "Da un paso hacia atrás con una pierna, bajando las caderas hasta que ambas rodillas estén flexionadas aproximadamente a 90 grados.",
    "Mantén la espinilla delantera vertical y el pecho erguido, asegurándote de que la rodilla trasera flote justo por encima del suelo.",
    "Impúlsate a través del talón delantero para volver a la posición inicial.",
    "Completa todas las repeticiones por lado antes de cambiar al otro lado."
  ],
  "tips_en": [
    "Maintain a stable core throughout the movement to protect your spine.",
    "Focus on a controlled descent and a powerful ascent.",
    "Keep your front foot flat and distribute weight evenly through the heel and midfoot.",
    "Avoid letting your front knee collapse inward; keep it tracking over your toes."
  ],
  "tips_de": [
    "Halte deinen Rumpf während der gesamten Bewegung stabil, um deine Wirbelsäule zu schützen.",
    "Konzentriere dich auf eine kontrollierte Abwärtsbewegung und einen kraftvollen Aufstieg.",
    "Halte deinen vorderen Fuß flach und verteile das Gewicht gleichmäßig auf Ferse und Mittelfuß.",
    "Vermeide, dass dein vorderes Knie nach innen fällt; halte es über deinen Zehen."
  ],
  "tips_es": [
    "Mantén un core estable durante todo el movimiento para proteger tu columna vertebral.",
    "Concéntrate en un descenso controlado y un ascenso potente.",
    "Mantén el pie delantero plano y distribuye el peso uniformemente entre el talón y la parte media del pie.",
    "Evita que la rodilla delantera se colapse hacia adentro; mantenla alineada con los dedos del pie."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/kettlebell-reverse-lunge-start.webp",
      "peak": "images/flat/kettlebell-reverse-lunge-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "kettlebell-reverse-lunge");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.