Kettlebell Walking Lunges

What you'll gain

• 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.

Step-by-Step Instructions

1. 1

   Stand tall with a kettlebell hanging in each hand and the feet about hip width.

2. 2

   Brace the trunk and keep the bells still against the thighs.

3. 3

   Step forward and drop until the front thigh is near parallel and the back knee is close to the floor.

4. 4

   Drive through the front foot and bring the trailing leg through into the next step.

5. 5

   Keep the torso upright and the front knee tracking over the second toe.

6. 6

   Continue walking lunges for the set, then set the bells down with a hinge.

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.

About This 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. The approved frame is the standing start: both bells down, quads highlighted, not a mid-lunge freeze. For a catalog this is the traveling loaded lunge in the kettlebell set. It belongs in lunge filters, lower-body hypertrophy blocks, and kettlebell-only programs that already have a goblet squat and need a single-leg walk.

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