Kettlebell Goblet Lunge
EquipmentKettlebell
TypeCompound
DifficultyBeginner
Primary:Quadriceps
Secondary:Hamstrings, Glutes, Hip Muscles
Tertiary:Core
Stabilizer:Upper Back
📋 How to Perform
- Hold a kettlebell close to your chest with both hands, elbows pointing downward.
- Step forward with one leg, lowering your hips until both knees are bent at about 90 degrees.
- Ensure your front knee is directly above your ankle and your back knee hovers just above the ground.
- Push through your front heel to return to the starting position.
- Repeat on the opposite leg.
- Perform for the desired number of repetitions on each side.
⚠️ Common Mistakes to Avoid
- Letting the kettlebell drift away from the chest, which pulls the torso forward and loads the lower back.
- Taking too short a step, which pushes the front knee far forward and lifts the front heel.
- Stepping onto a tightrope line, which narrows the base and makes balance, not the legs, limit the set.
