Strength

Kettlebell Front Rack Lunge

The Kettlebell Front Rack Lunge is a powerful leg exercise that improves stability. It targets the thighs and buttocks by holding a kettlebell at your chest and lunging forward, creating a strong foundation for strength training.
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Kettlebell Front Rack Lunge instructions
Step-by-step instructions
1
Stand up straight, holding the kettlebell in one hand at shoulder height.
2
Step forward with the opposite leg, bending at both knees as if sitting back onto a chair.
3
Keep your front foot flat on the floor and drop your back knee towards the ground, but don't let it touch.
4
Keep your chest up and your gaze ahead, not down at your feet.
5
Push through your front foot to return to the starting position, then repeat on the other side.
Stand up straight, holding the kettlebell in one hand at shoulder height.
Step forward with the opposite leg, bending at both knees as if sitting back onto a chair.
Keep your front foot flat on the floor and drop your back knee towards the ground, but don't let it touch.
Keep your chest up and your gaze ahead, not down at your feet.
Push through your front foot to return to the starting position, then repeat on the other side.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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