Home Exercises Clean Lunge

Clean Lunge

Exercise Tips

  • Focus on balance
  • Do not extend your knee past your toes
  • Lunge as deep as you can

Clean Lunge

This exercise targets your quadriceps and provides a moderate to high cardio benefit. It also works your hamstrings and biceps.

Muscle Group

Quadriceps, Hamstrings, Biceps


1 Day a Week to
3 Days a Week



Cardiovascular Benefit

Moderate to High

Muscle Group: Quadriceps, Hamstrings, Biceps

Equipment: Kettlebell

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate to High

Exercise Category: Kettlebell Quadriceps

Starting Position: Stand with your feet slightly wider than shoulder width apart. Hold a kettlebell by the handle with your right hand, palm facing in. Bend your knees and squat down like you are going to sit on a chair, resting the kettlebell on the ground between your feet. Hang your other arm straight down at your side.

  1. 1Exhale and step forward into a deep lunge with your right leg, while simultaneously lifting the kettlebell straight up above your shoulder. At the peak of the motion, the kettlebell will be flipped behind your hand, palm facing away from you.
  2. 2 Inhale and slowly return back to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set, then switch arms/legs and repeat.
  4. 4 Fourth step.