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 back into a lunge, lowering until both knees are bent.
3. Rotate your torso toward the front leg.
4. Move the kettlebell to that side at chest to shoulder height, arms almost straight.
5. Rotate back to the center and push through the front foot to return to standing.
6. Complete reps on one side, then switch.

Form tips

• Keep the front knee over the ankle as you lower into the lunge.
• Rotate from your torso and hips, not your knees.
• Keep your chest tall as you rotate.

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
• Bodyweight Reverse Lunge
• Dumbbell Lunge
• Isometric Split Squat
• Kettlebell Goblet Lunge
• Kettlebell Lunge Press
• Kettlebell Offset Reverse Lunge and Press

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 reverse lunge holding a kettlebell at the chest, adding a torso rotation toward the front leg to work the legs and obliques together.",
  "description_de": "Ein Ausfallschritt nach hinten mit Kettlebell vor der Brust und Oberkörperrotation zum vorderen Bein, der Beine, Gesäß und schräge Bauchmuskulatur gleichzeitig fordert.",
  "description_es": "Una zancada hacia atrás con pesa rusa a la altura del pecho y rotación del torso hacia la pierna delantera 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 back into a lunge, lowering until both knees are bent.",
    "Rotate your torso toward the front leg.",
    "Move the kettlebell to that side at chest to shoulder height, arms almost straight.",
    "Rotate back to the center and push through the front foot to return to standing.",
    "Complete reps on one side, then switch."
  ],
  "instructions_de": [
    "Halte ein Kettlebell mit beiden Händen vor der Brust.",
    "Mache einen Schritt zurück und senke dich ab, bis beide Knie gebeugt sind.",
    "Rotiere den Oberkörper in Richtung des vorderen Beins.",
    "Führe das Kettlebell mit fast gestreckten Armen auf diese Seite, auf Brust- bis Schulterhöhe.",
    "Drehe zurück zur Mitte und drücke dich über den vorderen Fuß zurück in den Stand.",
    "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 atrás y baja a una zancada hasta que ambas rodillas queden flexionadas.",
    "Rota el torso hacia la pierna delantera.",
    "Lleva la pesa rusa hacia ese lado con los brazos casi extendidos, entre la altura del pecho y la del hombro.",
    "Vuelve a girar al centro y empuja con el pie delantero para volver a ponerte de pie.",
    "Completa las repeticiones en un lado y luego cambia."
  ],
  "tips_en": [
    "Keep the front knee over the ankle as you lower into the lunge.",
    "Rotate from your torso and hips, not your knees.",
    "Keep your chest tall as you rotate."
  ],
  "tips_de": [
    "Halte das vordere Knie über dem Fuß, während du in den Ausfallschritt sinkst.",
    "Bleib mit der Brust aufrecht, während du rotierst.",
    "Rotiere aus dem Brustkorb, nicht aus dem unteren Rücken."
  ],
  "tips_es": [
    "Gira desde el torso, no desde las rodillas.",
    "Mantén el pecho erguido mientras giras.",
    "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.