Home Exercises Step Back Lunge Press

Step Back Lunge Press

Exercise Tips

  • Focus on balance
  • Keep your back straight the entire time
  • Do not extend your knee over your toes

Step Back Lunge Press

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 with your left hand with your palm facing away from you and the larger part hanging behind your hand. Hold it at your shoulder with your elbow tucked close to your side. Hang your other arm straight down at your side.

  1. 1 Exhale and lunge about two feet backwards with your left leg, bringing your knee towards the floor, while simultaneously extending your arm straight upwards. At the peak of the motion, your right leg will be bent into a 90 degree angle.
  2. 2 Inhale and return to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set, then switch sides and repeat.
  4. 4 Fourth step.