Kettlebell Lunge with Twist
A dynamic lunge variation combining a forward step with torso rotation to target the quads, glutes, and obliques for improved core stability and coordination.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes, Obliques
Secondary Muscles
Lower Back, Adductors, Calves, Hip Flexors
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Obliques
8/10External Obliques, Internal Obliques
Hamstrings
7/10Biceps Femoris, Semitendinosus
Abs
6/10Rectus Abdominis
Lower Back
5/10Erector Spinae
Adductors
4/10Calves
3/10Soleus
Hip Flexors
3/10Iliopsoas
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand tall holding a kettlebell at chest height in a goblet grip with elbows tucked and core braced.
- Step forward into a lunge, lowering hips until the front thigh is parallel to the floor.
- Rotate your torso and the kettlebell over the front leg while keeping hips square.
- Rotate back to the center with control.
- Drive through the front heel to return to the starting position.
- Repeat on the other side or alternate legs.
Coaching Tips
Form Cues
- Chest up
- Rotate from ribs
- Hips square
- Front heel down
- Control the twist
Breathing
Inhale as you step forward and lower, exhale as you rotate and drive back up.
Tempo
2-1-1
Range of Motion
Lower until the back knee hovers just above the floor and rotate the torso approximately 45 degrees.
Safety
Safety Notes
- Ensure the front knee tracks over the toes.
- Avoid if you have acute lower back pain.
- Start with a lighter weight to master balance.
Spotting
Not recommended; perform in a clear space.
Common Mistakes
- Twisting the knee
- Leaning forward
- Rushing the rotation
- Lifting front heel
When to Avoid
- Acute knee injuries
- Lower back strains
- Shoulder instability
Flexibility Needed
- Adequate ankle dorsiflexion
- Thoracic spine rotation
- Hip flexion mobility
Build Up First
- Proficiency in basic lunges
- Core bracing technique
- Balance in single-leg stance
Also known as
Goblet Lunge with Rotation, Rotational Kettlebell Lunge, Kettlebell Rotating Lunge, Lunge with Twist
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