Kettlebell Rotational Lunge

Muscles worked by the Kettlebell Rotational 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 Rotational Lunge

1. Hold a kettlebell with both hands at your chest.
2. Step to one side into a lateral lunge.
3. Rotate your torso toward the lunging leg.
4. Bring the kettlebell down toward the bent knee.
5. Push off the lunging leg to return to center.
6. Complete reps on one side, then switch.

Form tips

• Sit your hips back as you step into the lateral lunge.
• Rotate from your torso and hips, not your knees.
• Keep your back flat as you reach the kettlebell down.

At a glance

Kettlebell Rotational Lunge in German & Spanish

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

Related exercises

• Barbell Lunge
• Barbell Reverse Lunge
• Dumbbell Lunge
• Kettlebell Lunge Press
• Kettlebell Offset Reverse Lunge and Press
• Lunge
• Reverse Lunge
• Banded Figure-4 Stretch

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-rotational-lunge",
  "name_en": "Kettlebell Rotational Lunge",
  "name_de": "Kettlebell-Rotationsausfallschritt",
  "name_es": "Zancada rotacional con pesa rusa",
  "description_en": "A lateral lunge holding a kettlebell, adding a torso rotation to work the legs and obliques together.",
  "description_de": "Ein seitlicher Ausfallschritt mit Kettlebell und Oberkörperrotation, der Beine, Gesäß und schräge Bauchmuskulatur gleichzeitig fordert.",
  "description_es": "Una zancada lateral con pesa rusa y rotación del torso que trabaja piernas, glúteos y oblicuos en varios planos.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "kettlebell",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "gluteus_medius",
    "hamstrings",
    "obliques"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "shoulder_safe",
    "lower_back_safe",
    "no_axial_load",
    "knee_safe"
  ],
  "variation_group": "lunge",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Hold a kettlebell with both hands at your chest.",
    "Step to one side into a lateral lunge.",
    "Rotate your torso toward the lunging leg.",
    "Bring the kettlebell down toward the bent knee.",
    "Push off the lunging leg to return to center.",
    "Complete reps on one side, then switch."
  ],
  "instructions_de": [
    "Halte ein Kettlebell mit beiden Händen vor der Brust.",
    "Tritt seitlich in einen seitlichen Ausfallschritt.",
    "Rotiere den Oberkörper in Richtung des Ausfallschrittsbeins.",
    "Das Kettlebell zum gebeugten Knie führen.",
    "Vom Ausfallschrittsbein abstoßen und zur Mitte zurückkehren.",
    "Absolviere die Wiederholungen auf einer Seite, dann wechseln."
  ],
  "instructions_es": [
    "Sostén una pesa rusa con ambas manos a la altura del pecho.",
    "Da un paso hacia un lado en una zancada lateral.",
    "Rota el torso hacia la pierna que hace la zancada.",
    "Lleva la pesa rusa hacia la rodilla flexionada.",
    "Empuja con la pierna de la zancada para volver al centro.",
    "Completa las repeticiones en un lado y luego cambia."
  ],
  "tips_en": [
    "Sit your hips back as you step into the lateral lunge.",
    "Rotate from your torso and hips, not your knees.",
    "Keep your back flat as you reach the kettlebell down."
  ],
  "tips_de": [
    "Halte den Rücken lang, während du die Kettlebell zum Knie führst.",
    "Setze den seitlichen Schritt kontrolliert und halte das Knie über dem Fuß.",
    "Rotiere aus dem Brustkorb, nicht aus dem unteren Rücken."
  ],
  "tips_es": [
    "Gira desde el torso, no desde las rodillas.",
    "Mantén la espalda larga al bajar la pesa hacia la rodilla.",
    "Controla la rotación, sin movimientos bruscos."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/kettlebell-rotational-lunge-start.webp",
      "peak": "images/flat/kettlebell-rotational-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-rotational-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.