Home Exercises Lunge Press With One Arm

Lunge Press With One Arm

Exercise Tips

  • Focus on balance
  • Do not lean forward, keep your back straight
  • Do not extend your knee over your toes

Lunge Press With One Arm

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

Muscle Group

Quadriceps (Quads), Hamstrings, Gluteals (Glutes)


2 Days a Week to
3 Days a Week



Cardiovascular Benefit

Moderate to High

Muscle Group: Quadriceps (Quads), Hamstrings, Gluteals (Glutes)

Equipment: Kettlebell

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate to High

Exercise Category: Kettlebell Quadriceps

Starting Position: Stand with your feet shoulder width apart, toes pointing forward. Hold a kettlebell by the handle in your right hand with an underhand grip, palm facing you. Tuck your elbow into your side and position the kettlebell right in front of your shoulder. Hang your other arm straight down at your side.

  1. 1 Exhale and lunge forward with your right leg, bending it into a 90 degree angle, while simultaneously extending your arm straight up and flipping your hand so your palm is facing away from you at the top of the motion. Your other foot should stay in the same place with your knee bent towards the floor.
  2. 2 Inhale and return your arm and leg to starting position.
  3. 3 Repeat, switching arms and lunging forward with with the other leg.
  4. 4 Repeat this exercise until you have completed all repetitions for the set, alternating sides.