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Kettlebell Single Arm Overhead Lunge

Step by step instructions, muscle activation and variants for the Kettlebell Single Arm Overhead Lunge.

HardGlutesQuadriceps

About this exercise

The Kettlebell Single Arm Overhead Lunge is a challenging compound exercise that combines a lunge with a single kettlebell held locked out overhead, demanding significant shoulder stability, core bracing, and lower-body strength simultaneously. The offset overhead load forces the core and stabilizing muscles to work hard to maintain balance throughout the movement.

How to Perform

  • Clean and press a kettlebell to a locked-out overhead position with one arm
  • Keep your bicep close to your ear and your wrist stacked over your shoulder
  • Stand tall with feet hip-width apart and brace your core firmly
  • Step forward or backward into a lunge, keeping the kettlebell stable directly above the shoulder
  • Lower until the back knee nearly touches the ground
  • Keep your torso upright and the overhead arm fully locked throughout the descent
  • Push through the front heel to return to the starting position
  • Complete all reps on one side before switching arms

Muscle Activation

Primary
GlutesQuadriceps
Secondary
CalvesInner thighs

About the Kettlebell Single Arm Overhead Lunge

The Kettlebell Single Arm Overhead 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.

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