Kettlebell Reverse Lunge Alternating Between Leg
The kettlebell reverse lunge alternating between legs is a unilateral lower body exercise that targets the quadriceps and glutes. Alternating legs with each rep challenges balance and coordination while building single-leg strength with the added resistance of kettlebells.
How to do it
- Stand with feet hip-width apart holding a kettlebell in each hand at your sides.
- Step one foot back and lower your back knee toward the ground in a reverse lunge.
- Keep your front knee directly over your ankle and your torso upright.
- Drive through the front foot to return to the starting position.
- Repeat on the other leg, alternating sides for the desired number of repetitions.
Form cues
- Step straight back and keep your feet hip-width apart.
- Keep your front shin vertical and knee over your ankle.
- Keep your torso upright instead of leaning forward.
- Push evenly through your front foot to stand back up.
Breathing: Inhale as you step back and lower down, and exhale as you push through your front foot to return to standing.
Common mistakes
- Stepping backward into a tight, narrow line makes balance difficult and wobbles your knees.
- Leaning your torso too far forward shifts excess load to your lower back instead of your legs.
- Pushing off the back toe too hard reduces the workload on your front leg's quads and glutes.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, core.
Suggested sets & reps
Get fitter
3 sets × 10 reps per leg, rest 60 s
Lose weight
3 sets × 10–12 reps per leg, rest 60 s
Build muscle
3–4 sets × 8–10 reps per leg, rest 90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp knee or lower back discomfort, ease off or switch to a bodyweight alternative.
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 my back knee touch the floor?
It can lightly graze the floor, but it is better to stop an inch above if touching causes you to lose control or slam your kneecap down.
Why do I feel this in my front hip instead of my quads?
A slight forward torso lean can place more demand on the hips. Try keeping your chest taller and pushing more through the mid-foot.
How many days a week should I do lunges?
1 to 3 times per week is plenty for most beginners, allowing at least 48 hours of recovery between leg workouts.