How to do a Kettlebell Single Arm Overhead Lunge
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Kettlebell Single Arm Overhead Lunge
Target muscles worked
Instructions for Proper Form
This exercise is a more challenging variation of the lunge. Like the lunge, this exercise primarily targets the quads. However, by holding the weight in one hand, you add instability to the movement and increase the demand to recruit your core. This is a great exercise for anyone looking to make their lunges a bit more challenging.
- Stand upright with your feet hip width apart with your right arm extended over your right shoulder holding onto a kettlebell. Step your right foot forward before bending your knees to descend into a lunge until your left knee touches the floor. Push off your right foot to return to the starting position. Repeat with the opposite side.
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Alternative Exercises to Kettlebell Single Arm Overhead Lunge
1. Dumbbell Squat
94.1 mSCORESWAPPED 305 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
2. Leg Extension
99.4 mSCORESWAPPED 299 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.
- Beginner
- Quads
- Leg Extension Machine
3. Dumbbell Sumo Squat
81 mSCORESWAPPED 284 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
4. Dumbbell Lunge
97.6 mSCORESWAPPED 204 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.
5. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 200 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
6. Air Squats
92.1 mSCORESWAPPED 195 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.
- Beginner
- Quads
7. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 149 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.
8. Dual Kettlebell Front Squat
64.2 mSCORESWAPPED 146 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
9. Overhead Dumbbell Lunge
61.5 mSCORESWAPPED 128 TIMESStrengthens the legs, glutes, and core while challenging shoulder stability and mobility. Holding the dumbbell overhead during lunges increases the core engagement and balance challenge, promoting full-body coordination and strength.
10. Bodyweight Bulgarian Split Squat
46.9 mSCORESWAPPED 127 TIMESBodyweight Bulgarian Split Squat is a compound exercise that’s somewhere between a Squat and a Lunge. It primarily targets your quads. By placing your back leg on a flat bench, you add some instability to the movement, while also further emphasizing your quadriceps. This is a great exercise for developing strength, power, and stability in your lower body without any additional weight.
- Intermediate
- Quads
- Flat Bench