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Kettlebell Tactical Lunge

IntermediateStrengthTier T3

Stand holding a kettlebell in one hand. Step backward into a deep reverse lunge and pass the kettlebell under your front leg to the other hand. Step back to standing and repeat on the other leg.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

kettlebells

Home Options

  • kettlebell

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand tall holding the kettlebell in one hand.
  • Step backward into the lunge, not forward.
  1. He stands tall: feet planted hip-width, the single kettlebell hanging in his right hand at his side, his left arm free, preparing to step back.

    Step 1 of 5

    Stand tall holding the kettlebell in one hand at your side.

  2. He is mid-lunge: the right leg stepped back deep, the back knee bent low toward the floor, the front thigh deep at parallel, the kettlebell still in the right hand beside the front leg.

    Step 2 of 5

    Step backward into a deep reverse lunge.

  3. He is at the pass: still deep in the lunge, the kettlebell mid-hand-off under his front thigh - his right hand releasing it below the leg as his left hand takes it on the far side.

    Step 3 of 5

    At the deepest point, pass the kettlebell under your front leg to the other hand.

  4. He is mid-return: rising from the lunge and stepping the back leg forward to meet the front foot, the kettlebell now held in the left hand, resetting for the opposite-leg rep.

    Step 4 of 5

    Step back to standing and repeat on the opposite leg.

  5. He stands tall: feet planted hip-width, the single kettlebell hanging in his right hand at his side, his left arm free, preparing to step back.

    Step 5 of 5

    Stand tall holding the kettlebell in one hand at your side.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Step back into a full-depth lunge and pass the kettlebell at the deepest point, before you stand up. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.