How to do a Kettlebell Racked Reverse Lunge
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Kettlebell Racked Reverse Lunge
Target muscles worked
Instructions for Proper Form
This exercise is a more challenging weighted variation of the reverse lunge. Like the standard reverse lunge, this is a unilateral exercise that primarily targets your quads. By holding a single kettlebell in a front rack position, you add some imbalance to the movement. This is a great exercise for anyone looking to get a bit more out of their lunges.
- Stand upright with your feet hip width apart holding a kettlebell with your left hand against and in front of your left shoulder. Step your left foot backwards before bending your knees to descend into a lunge until your left knee touches the floor. Push off your left foot to return to upright and repeat with the opposite side.
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Alternatives & Variations to Kettlebell Racked Reverse Lunge
1. Reverse Lunge
43.4 mSCORESWAPPED 76 TIMESReverse Lunge is a variation on the more standard Lunge. Like other lunges, this compound exercise primarily targets the quads, glutes, and hamstrings. By stepping backwards into the lunge, you recruit more of your glutes and hamstrings to pull yourself back into a standing position. This variation can also be easier on your knees compared to forward lunges.
- Intermediate
- Quads
2. Dumbbell Lunge
97.6 mSCORESWAPPED 53 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
3. Kettlebell Front Squat
70.9 mSCORESWAPPED 45 TIMESKettlebell Front Squat is a variation of Front Squat that utilizes a single kettlebell instead of a barbell. Like other front squats, this compound exercise primarily targets your quadriceps. The use of a kettlebell instead of a barbell can make this a more accessible variation since it requires less mobility in your upper body to keep the weight in the proper position.
- Intermediate
- Quads
- Kettlebells
4. Leg Extension
99.4 mSCORESWAPPED 39 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
5. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 38 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
6. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 36 TIMESDumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.
7. Dual Kettlebell Front Squat
64.2 mSCORESWAPPED 34 TIMESDual Kettlebell Front Squat is a variation on the more standard Front Squat. Like other Front Squat variations, this compound exercise primarily targets your quadriceps. The use of kettlebells can make this exercise more accessible for anyone with limitations in upper body mobility. This is a great exercise for working your way towards performing a standard Front Squat.
- Intermediate
- Quads
- Kettlebells
8. Air Squats
92.1 mSCORESWAPPED 31 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
9. Kettlebell Goblet Squat
0.7 mSCORESWAPPED 30 TIMESThe Kettlebell Goblet Squat is a compound exercise that targets the quads, glutes, and core, emphasizing proper squat form and depth. Holding the kettlebell close to the chest improves posture and engages the core, offering a safer alternative for individuals with lower back concerns. This variation is particularly effective for beginners to learn squat mechanics and for experienced lifters to enhance squat depth and lower body strength. The added front load challenges stability and increases the demand on the anterior core, making it a versatile exercise for improving functional strength and mobility.
- Intermediate
- Quads
- Kettlebells
10. Dumbbell Sumo Squat
81 mSCORESWAPPED 30 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.