Kettlebell Walking Lunges
A traveling lunge with a kettlebell hanging in each hand, loading the front quad while you walk the next step through.
How to do it
- Stand tall with a kettlebell hanging in each hand and the feet about hip width.
- Brace the trunk and keep the bells still against the thighs.
- Step forward and drop until the front thigh is near parallel and the back knee is close to the floor.
- Drive through the front foot and bring the trailing leg through into the next step.
- Keep the torso upright and the front knee tracking over the second toe.
- Continue walking lunges for the set, then set the bells down with a hinge.
Key technique cue
Hold the kettlebells still at your sides; take a full step with the knee over the second toe.
Common mistakes
- ✕ Taking a short, choppy step so the front knee shoots past the toes.
- ✕ Letting the bells swing and pull the shoulders forward.
- ✕ Pushing off the back toe so the front leg never does the work.
- ✕ Rushing the walk until the hips wobble and the trunk leans.
Benefits
- ✓ Loads the quads and glutes one leg at a time through a full walking stride.
- ✓ Hanging kettlebells train grip while the trunk stays tall.
- ✓ The travel makes it a more advanced progression than an in-place split squat.
Progression: from easier to harder
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Step 1 -
Step 2 You are here - Kettlebell Walking Lunges
- Dumbbell Walking Lunges
- Walking Lunge with Twist
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Step 3
About the exercise
Kettlebell walking lunges are the farmer-hold version of a walking lunge. Two bells hang at the sides, you step forward, drop until the back knee is close to the floor, then drive through the front foot and bring the trailing leg through into the next lunge. The front quad does most of the standing; the glutes and hamstrings help at the hip, and the hanging bells add a grip demand the empty-handed lunge does not have.
Updated
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Intermediate Barbell Reverse Lunge -
Intermediate Barbell Split Squat -
Intermediate Barbell Step Up Knee Drive -
Intermediate Bodyweight Alternating Lateral Lunge -
Intermediate Bulgarian Split Squat
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