Lunge with Rotation (Kettlebell)
The Kettlebell Lunge with Rotation is a functional compound exercise that combines a forward lunge with a torso twist to build lower body strength and core stability. This movement targets the quadriceps, glutes, and obliques while improving balance and rotational power.
This complex movement requires precise coordination between your lower body and core, making fatigue management critical. The AI monitors your RPE and recovery data to ensure you don't compromise spinal stability for extra weight, adjusting load recommendations if your HRV suggests your neuromuscular system is fatigued. By tracking your history, the app can also modify the volume if you have reported knee or lower back sensitivity during rotational movements.
Form Cues
- Step forward and lower your hips until both knees form 90-degree angles
- Rotate your torso toward the front leg while exhaling
- Keep the kettlebell close to your chest to maintain your center of gravity
- Push firmly through your front heel to return to the starting position
- Keep your spine tall and engage your core before stepping
- Don't let your front knee collapse inward
- Don't rotate your torso away from the front leg
- Don't round your lower back or hunch forward
- Don't let the back knee slam into the ground
- Don't use momentum to swing the kettlebell side to side
Common Mistakes
- Collapsing the front knee inward
- Taking steps that are too narrow (tightrope walking)
- Rotating through the lower back instead of the ribcage
- Rushing the movement and losing balance
- Holding breath during the rotation
Muscles Worked
This exercise primarily strengthens the quadriceps and glutes through the lunging pattern, while the rotational component heavily engages the obliques and transverse abdominis to stabilize the spine. Secondary benefits include improved hamstring strength and forearm endurance from holding the kettlebell in a racked position.
Primary
Secondary
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