Reverse Lunge with Kettlebell Drops
Adds a controlled drop component to the reverse lunge for greater eccentric demand.
LegsIntermediateStrengthLunge
At a glance
| Muscles worked | Primary: quads & glutes. Secondary: core |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Lunge |
| Sets & reps | 3 sets × 8-10 each side |
| Estimated calories burned | ~31 kcal |
How to do it
- Hold a kettlebell and step back into a reverse lunge.
- Perform a controlled drop or eccentric emphasis at the bottom.
- Drive through the front foot to return to standing.
- Keep the torso upright.
- Alternate sides for desired reps.
Equipment
- Kettlebell
Coaching tips
Benefits
Adds a controlled drop component to the reverse lunge for greater eccentric demand.
Common mistakes
Avoid collapsing on the drop or losing balance.
Make it harder
Increase kettlebell weight or slow the drop.
Make it easier
Perform standard reverse lunges.
Breathing
Inhale on the drop, exhale as you drive up.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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