This unilateral compound exercise strengthens the quadriceps, glutes, and hamstrings by performing a lunge while holding a kettlebell in the goblet position, improving lower body strength and stability.
What this exercise works
Muscles
gluteus maximus · quadriceps · gluteus medius · hamstrings
Goals
hypertrophy · strength
Equipment
Kettlebell
Category
Strength
Difficulty
beginner
Demonstration
Step 1
Step 2
How to perform the movement
Stand tall holding a kettlebell by its horns at chest height, elbows tucked, in the goblet position.
Take a controlled step forward with one leg, lowering your hips until both knees are bent at approximately 90 degrees.
Ensure your front knee is stacked over your ankle and your rear knee hovers just above the floor.
Drive through your front heel to return to the starting position, maintaining balance and core tension.
Complete all repetitions on one side before switching, or alternate legs per set.
Technique cues and common mistakes
Keep your chest upright and core braced throughout the movement to protect your spine and maintain stability.
Focus on a controlled descent and a powerful drive up, engaging your glutes and quads.
Avoid letting your front knee collapse inward; keep it aligned with your toes.
From guide to workout
Put this exercise into your week
Tempo turns your plan into guided workouts, keeping reps, work intervals and recovery in one place.
