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Kettlebell Walking Lunges 7s · no sound

Kettlebell Walking Lunges

A traveling lunge with a kettlebell hanging in each hand, loading the front quad while you walk the next step through.

Primary muscle
Quads
Equipment
Kettlebell
Difficulty
Advanced
Movement
Lunge
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How to do it

  1. Stand tall with a kettlebell hanging in each hand and the feet about hip width.
  2. Brace the trunk and keep the bells still against the thighs.
  3. Step forward and drop until the front thigh is near parallel and the back knee is close to the floor.
  4. Drive through the front foot and bring the trailing leg through into the next step.
  5. Keep the torso upright and the front knee tracking over the second toe.
  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.

Muscles worked

Primary
Quads
Secondary
AbsGlutesHamstrings

Same movement, other equipment

Barbell Walking Lunge Advanced Barbell Walking Lunge Quads Barbell Dumbbell Walking Lunges Advanced Dumbbell Walking Lunges Quads Dumbbell Barbell Front Rack Step Up Knee Drive Intermediate Barbell Front Rack Step Up Knee Drive Quads Barbell Barbell Lunge Intermediate Barbell Lunge Quads Barbell

Similar exercises

Kettlebell Assisted Bulgarian Split Squat Beginner Kettlebell Assisted Bulgarian Split Squat Glutes Kettlebell Goblet Squat Prying Hold Beginner Goblet Squat Prying Hold Adductors Kettlebell Kettlebell Goblet Squat Beginner Kettlebell Goblet Squat Quads Kettlebell Kettlebell Thruster Intermediate Kettlebell Thruster Front Delts Kettlebell Prying Goblet Squat Beginner Prying Goblet Squat Quads Kettlebell

Good to know

What muscles does the Kettlebell Walking Lunges work?
Mainly the quads. It also works the abs, glutes and hamstrings.
What equipment do you need for the Kettlebell Walking Lunges?
It uses a kettlebell. Without it, the Barbell Walking Lunge and the Dumbbell Walking Lunges train the same muscles the same way.
Is the Kettlebell Walking Lunges good for beginners?
GymVim rates it advanced. For a beginner-rated exercise on the same muscle and movement, see the Bodyweight Reverse Lunge.

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