Step by step instructions, muscle activation and variants for the Kettlebell Forward Backward Lunge.
A compound lower-body exercise in which one or two kettlebells are held at the sides while the same leg performs a forward lunge immediately followed by a reverse lunge. The continuous movement challenges the quadriceps, glutes, and hamstrings through a full range of motion.
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The Kettlebell Forward Backward Lunge is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.