Home Exercises Lunge


Exercise Tips

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


This exercise targets your quadriceps and provides a moderate 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


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

Equipment: Kettlebell

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate

Exercise Category: Kettlebell Quadriceps

Starting Position: Stand with your feet shoulder width apart, toes pointing forward. Hold a kettlebell by the handle in your left hand with an overhand grip, palm facing you. Hang both arms straight down at your sides.

  1. 1 Exhale and lunge forward with your right leg, bending it into a 90 degree angle. Your other foot should stay in the same place with your knee bent towards the floor and your arms should stay hanging at your sides.
  2. 2 Inhale and return your leg to starting position.
  3. 3 Repeat, lunging forward with with the other leg.
  4. 4 Repeat this exercise until you have completed all repetitions for the set, alternating legs.