Lower body
Kettlebell front-rack reverse lunge
Suggested start: 2–3 sets · 8–12 reps per leg · rest 2 min between sets
Lowered positionKettlebell
Step backward into a controlled lunge with one bell at your shoulder. Work one leg at a time, then switch the rack and stepping leg.
How to do it
Set the front rack
Use both hands to guide the bell to your right shoulder. Keep your right wrist straight, elbow close and bell against your forearm.
Step the other leg back
Keep your right foot planted and step your left foot backward, leaving some width between your feet for balance.
Lower with control
Bend both knees while keeping your torso tall and front knee tracking your toes. Stop before your rear knee hits the floor.
Return and switch sides
Press through your front foot to stand. Finish that side, set the bell down, then rack it on the left and step the right leg back.
Find your form
Keep in mind
- Rack the bell on the same side as your front leg.
- Start unweighted if the rack changes your balance.
Watch out for
- Letting your front knee collapse inward.
- Dropping onto the back knee or leaning sideways under the bell.