Kettlebell Reverse Lunge Swing Throughs
Combines a reverse lunge with a swing-through pattern for dynamic lower-body and core work.
LegsIntermediateStrengthLunge
At a glance
| Muscles worked | Primary: quads & glutes. Secondary: core, hamstrings |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Lunge |
| Sets & reps | 3 sets × 8-10 each side |
| Estimated calories burned | ~34 kcal |
How to do it
- Hold a kettlebell and step back into a reverse lunge.
- As you drive forward, swing the kettlebell through.
- Keep the core braced and torso controlled.
- Flow into the next lunge.
- Alternate sides for desired reps.
Equipment
- Kettlebell
Coaching tips
Benefits
Combines a reverse lunge with a swing-through pattern for dynamic lower-body and core work.
Common mistakes
Avoid losing balance or letting the kettlebell pull you forward.
Make it harder
Increase kettlebell weight.
Make it easier
Perform reverse lunges without the swing-through.
Breathing
Exhale as you drive up and swing.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Advanced · 4 sets × 8-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.