Kettlebell Overhead Lunge

Quads, Glutes, Shoulders, CoreKettlebell

The overhead kettlebell lunge builds leg, glute, shoulder, and core strength while challenging balance and shoulder mobility.

How to do it

1Press the kettlebell overhead with a locked elbow and stable shoulder.

2Step forward and lower into a lunge until both knees reach 90 degrees.

3Keep the kettlebell stacked directly over your shoulder with an upright torso.

4Push off your front foot to return to standing.

5Complete your reps, then switch sides.

Common mistakes

Bending the working elbow, losing control of the weight.

Arching your lower back to keep the kettlebell overhead.

Banging your back knee on the floor or letting your front knee cave in.

Breathing

Inhale as you step into the lunge, and exhale as you push back up to standing.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.