What muscles does the Kettlebell Front Rack Lunge work?

The Kettlebell Front Rack Lunge mainly works the quads and glutes.

How many sets and reps of the Kettlebell Front Rack Lunge?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Kettlebell Front Rack Lunge?

ATG Split Squat, Backward Sled Drag, Band Squat and Barbell Anderson Squat work the same main muscle.

Kettlebell Front Rack Lunge

With kettlebells racked, step forward into a lunge and drive up through the front heel.

Get started

See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Quads, Glutes
Equipment: Kettlebell
Movement: Legs

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Barbell Front Rack LungeBarbell

Alternatives

Other exercises for the quads, for when the kettlebell is taken or you want a change.

Questions

What muscles does the Kettlebell Front Rack Lunge work?: The Kettlebell Front Rack Lunge mainly works the quads and glutes.
What equipment do you need for the Kettlebell Front Rack Lunge?: A kettlebell.
How many sets and reps of the Kettlebell Front Rack Lunge?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Kettlebell Front Rack Lunge?: ATG Split Squat, Backward Sled Drag, Band Squat and Barbell Anderson Squat work the same main muscle.

Program it for your clients

Coaches add the Kettlebell Front Rack Lunge to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

Get started

Your first 3 clients are free. 0% commission on everything you sell.