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Kettlebell Goblet Walking Lunge
A walking lunge variation holding a kettlebell in the goblet position to target quads and glutes while improving core stability and balance.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Hamstrings, Adductors
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Large
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Abs
5/10Rectus Abdominis
Hamstrings
5/10Biceps Femoris
Adductors
4/10Adductor Magnus
Programming
Typical Rep Range
8-24 reps
Rest Between Sets
60-120 seconds • Adjust based on cardiovascular demand.
How to Perform
Hold a kettlebell vertically against your chest by the horns. Stand tall with your feet hip-width apart and your core engaged.
- Take a controlled step forward with one leg.
- Lower your hips until both knees are bent at approximately 90 degrees.
- Ensure your trailing knee nearly touches the floor and stay upright.
- Drive through the front heel to stand up and step through into the next lunge.
- Continue alternating legs while moving forward across the floor.
Coaching Tips
Form Cues
- Chest up
- Step like you're on tracks
- Drive through the front heel
- Tighten your core
Breathing
Inhale as you step forward and lower down, then exhale as you drive up and step through.
Tempo
2-1-1
Range of Motion
The trailing knee should lightly touch or hover just above the ground; front thigh should be parallel to the floor.
Safety
Safety Notes
- Ensure the floor is clear of obstacles
- Maintain a neutral spine throughout the walk
Spotting
Not recommended; if balance is lost, carefully drop the kettlebell to the side.
Common Mistakes
- Leaning too far forward
- Letting the front knee collapse inward
- Short-stepping, which puts stress on the knee
- Rounding the upper back under the weight
When to Avoid
- Acute knee pain
- Severe balance issues
- Lumbar disc herniation
Flexibility Needed
- Ankle dorsiflexion
- Hip extension
- Thoracic extension
Build Up First
- Goblet squat competency
- Static lunge stability
Also known as
Goblet Lunge Walk, Kettlebell Walking Lunge, KB Goblet Walking Lunge
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