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Exercise guide
Kettlebell Offset Reverse Lunge and Press
A reverse lunge with a single kettlebell pressed overhead, the offset load challenging balance and core stability.
What this exercise works
- Muscles
- anterior deltoid · gluteus maximus · quadriceps · hamstrings · obliques · triceps brachii
- Goals
- hypertrophy · strength
- Equipment
- Kettlebell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Hold a kettlebell at shoulder height on one side.
- Step backward into a reverse lunge with the opposite leg.
- As you reach the bottom of the lunge, press the kettlebell overhead.
- Drive through your front heel to return to standing.
- Lower the kettlebell back to shoulder height.
- Complete reps on one side, then switch.
Technique cues and common mistakes
- Keep your hips square as you step back into the lunge.
- Brace your trunk to resist bending toward the loaded side.
- Lower your back knee with control instead of dropping into the bottom.