Kettlebell Goblet Walking Lunge: how to do it right
In short: Goblet kettlebell walking lunge: a dynamic exercise for the quadriceps loaded in the lengthened position, front leg in deep flexion.
How to do it, step by step
- 1Hold the kettlebell by the horns against your chest, elbows tucked in, torso upright and eyes on the horizon.
- 2Take a big step forward and lower the rear knee toward the floor while keeping the front shin close to vertical.
- 3Go down to about 90 degrees at the front knee, thigh almost parallel to the floor, without slamming the rear knee.
- 4Brake the descent over 2 to 3 seconds, then push through the front heel to stand up and chain the next step.
- 5Keep a fluid path, with no jerk or bounce at the bottom.
The mistake to avoid
Don't let your front knee travel far past your toes or your torso tip forward.
Other common mistakes
- A step too short that puts the front knee in front of the toes: lengthen the stride to keep the shin vertical.
- Free-fall descent with no control: brake for 2 to 3 seconds to load the quadriceps in the stretch.
- Torso sagging forward: keep the kettlebell high and the elbows tucked in to stay braced and upright.
- Rear knee slamming the floor: control the range and skim it with no impact.
Muscles worked
- Main:
- Quads
- Supporting:
- Glutes, Hamstrings
Quadriceps of the front leg as prime mover, notably vastus medialis, vastus lateralis and rectus femoris, which handle the knee extension. Gluteus maximus of the front leg as a powerful support on the way up. Hamstrings and adductors stabilize the hip. The rear leg and calves contribute to propulsion and balance. The trunk and erectors brace to hold the kettlebell against your chest.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- TRX Reverse Lunge ›
- Dumbbell Forward Lunges ›
- Bulgarian Split Squat ›
- Band Lunges ›
- Alternating Jump Lunge ›
Frequently asked questions
How do I do this exercise?
Kettlebell held by the horns against your chest, elbows tucked in, torso upright and eyes on the horizon. Take a big step forward and lower the rear knee toward the floor while braking, then chain with the other leg.
How far down do I go?
Rear knee close to the floor, without banging it. Don't rush the depth: it's at the bottom, with the quadriceps stretched, that the real gain happens.
I don't feel anything, is that normal?
You should feel the front of the front thigh, and the glutes in support. If you mostly feel the glutes, your step is probably too long or your torso is leaning forward.
What do I count on this exercise?
Here you count Steps, not reps: every leg that steps forward counts as one. Brake the descent over 2 to 3 seconds and hold a half-second at the bottom before pushing off again.