Kettlebell Goblet Squat to Front Lunges
The kettlebell goblet squat to front lunges combines a goblet squat with alternating forward lunges to target the quadriceps and glutes. The goblet grip encourages an upright torso and engages the core throughout both movements.
How to do it
- Stand with feet shoulder-width apart holding a kettlebell in a goblet grip at your chest.
- Lower into a goblet squat until your thighs are parallel to the ground.
- Return to standing, then step one foot forward into a lunge.
- Lower your back knee toward the ground, then return to standing.
- Alternate legs with each lunge and continue for the desired number of repetitions.
Form cues
- Hold the kettlebell firmly against your chest to keep your torso upright.
- Keep your weight evenly distributed across your whole foot during the squat.
- Step forward far enough that your front shin stays roughly vertical during the lunge.
- Control the descent so your back knee gently approaches the floor.
Breathing: Inhale as you lower into the squat and lunge, and exhale powerfully as you push back up to standing.
Common mistakes
- Letting the knees cave inward during the squat or lunge, which puts excess stress on the knee joint.
- Leaning the torso too far forward, which shifts the work away from your quads and onto your lower back.
- Taking too short of a stride in the lunge, which compromises balance and limits your range of motion.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, core.
Suggested sets & reps
Get fitter
3 sets x 8-10 reps per leg, rest 60 seconds
Lose weight
3 sets x 10-12 reps per leg, rest 60 seconds
Build muscle
3-4 sets x 8-10 reps per leg, rest 90 seconds
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp knee or lower back discomfort, ease off or choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I squat and then lunge with both legs in one set?
Yes, a full repetition includes completing one goblet squat followed by one forward lunge on each leg.
What weight of kettlebell should I start with?
Begin with a lighter kettlebell that allows you to maintain smooth form and balance throughout both movements.
Why am I feeling this in my lower back instead of my legs?
This usually happens if your torso leans too far forward. Focus on keeping your chest proud and your core braced.