Racked Reverse Lunge (Kettlebell)
The Kettlebell Racked Reverse Lunge is a unilateral lower-body exercise that targets the quadriceps, glutes, and core. By holding the kettlebell in a racked position at chest height, this variation increases core stability demands and upper back engagement compared to standard lunges.
Because this is a unilateral movement, the AI analyzes your performance data to detect strength imbalances between your left and right legs, automatically adjusting volume to ensure symmetry. The app also monitors your RPE and recovery metrics like HRV to determine if core stability or leg strength is the limiting factor, helping you avoid form breakdown caused by fatigue. If your wrist temperature or sleep data indicates poor recovery, the system may suggest a regression to a standard dumbbell lunge to reduce the postural demand while still training the legs.
Form Cues
- Keep your wrist neutral and elbow tucked close to your ribs
- Brace your core to resist leaning toward the weighted side
- Step back far enough to create 90-degree angles at both knees
- Drive firmly through your front heel to return to standing
- Keep your chest tall and eyes gazing forward
- Don't let your front knee cave inward past your big toe
- Don't allow the kettlebell to pull your torso sideways
- Don't slam your back knee into the floor
- Don't flare your elbow out away from your body
- Don't let your front heel lift off the ground
Common Mistakes
- Taking too short of a step back
- Rounding the upper back forward
- Bending the wrist under the kettlebell handle
- Pushing off the back foot instead of the front foot
- Leaning excessively forward at the waist
Muscles Worked
This exercise primarily strengthens the quadriceps and glutes while challenging single-leg balance. The offset racked position places a significant demand on the core, specifically the obliques and spinal stabilizers, to maintain an upright posture against the asymmetrical load.
Primary
Secondary
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