Skip to content
ArnoldekSign in
All exercises

Strength exercises Β· Lower body

Kettlebell suitcase reverse lunge

Difficulty Lunges

How to perform it

Hold one kettlebell at your side and step backward with the leg on the same side. Bend both knees and push through the front leg to return to standing. Targets the quads and glutes; the muscles around the hip and the obliques keep the pelvis and torso from tilting, and the forearm holds the grip. Unlike a regular lunge it adds a one-sided load beside the body. Do the reps on one leg, then switch both hand and leg. The weight is the weight of one kettlebell.

Video demo

Equipment

  • KettlebellFree weight

Muscles worked

Muscles and artwork credits
  • Adductors
  • Biceps femoris
  • External obliques
  • Forearm flexors
  • Gluteus maximus
  • Gluteus medius
  • Quadratus lumborum (not on the surface map)
  • Rectus femoris
  • Vastus intermedius (not on the surface map)
  • Vastus lateralis
  • Vastus medialis

Artwork: Ryan Graves, CC BY 4.0, modified

Related exercises

Find another variation and compare difficulty.

Family in the library

Lunges

Exercise family Β· pattern: Lunges

1 family Β· 4 variationsDifficulty

Difficulty describes how demanding the execution is. It is not a recommended training order.