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Reverse Lunge: Bell at Your Side

Stepping back with a kettlebell in one or both hands keeps load close while the front glute and quad do the work.

Kettlebell reverse lunge: bells at your sides, step back, lunge, and stand — Kettlebell Reverse Lunge movement illustrations

The prescription

Sets: 3 sets
Reps: 8–10 reps each leg
Rest: 1 min 15 sec
Time: About 10 min

Equipment. Kettlebell

Muscles. gluteus maximus. Also quadriceps, hamstrings, core

Starting position

Stand tall with a bell in one hand or racked at the chest.
Feet are hip width with ribs down.

How to move

Step one foot back and lower until both knees are near 90 degrees.
Keep most of the weight on the front heel.
Push through the front foot to return to standing.
Alternate legs or complete one side at a time as prescribed.

Common mistakes

Short steps so the back knee never bends.
Leaning forward from the shoulders instead of lowering the hips.
Letting the front knee cave inward.

Variations

Goblet reverse lunge
Double-rack reverse lunge

Progressions

Heavier bell
Pause at the bottom

Regressions

Bodyweight reverse lunge
Lighter bell

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.
Keep a clear space around you. A dropped kettlebell does not apologize.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

Related exercises

Programs that use it

The Cheek Starter