A reverse lunge performed with a single kettlebell held at the chest in the goblet position. Stepping backwards keeps the front shin more vertical and is usually kinder to the knee than a forward lunge, while the front-loaded weight forces an upright torso and makes the right position easy for a beginner to feel. It is one of the simplest ways to add single-leg work to a program when you only own one kettlebell.
How to do the Goblet Reverse Lunge#
- Stand with your feet hip-width apart and cradle a kettlebell against your chest with both hands, elbows tucked in.
- Brace your core, pull your shoulders back, and keep your chest tall.
- Take a controlled step straight back with one foot, landing on the ball of that foot.
- Lower your body until both knees are bent to roughly 90 degrees and your back knee is just above the floor.
- Keep your weight through the heel and midfoot of the front leg and your torso upright.
- Drive through the front foot to stand back up and bring the rear foot level with the front one.
- Alternate legs each rep, or finish all reps on one side before switching.
Muscles worked#
Common mistakes#
- Letting the kettlebell drift away from the chest, which pulls the torso forward.
- Stepping back too short, so the front knee travels far past the toes.
- Pushing off the back foot instead of driving up through the front leg.
- Letting the front knee cave inward on the way up.
- Dropping the back knee onto the floor rather than lowering under control.
