Kettlebell Double Lunge: One Kettlebell, Two Directions, Full-Body Benefits

Last Updated on 7 July 2025 by Greg Brookes

The kettlebell double lunge is a dynamic, compound exercise that combines a forward lunge and a reverse lunge into one smooth, challenging rep.

It’s an efficient way to train strength, balance, and coordination, especially for anyone who wants functional leg strength that carries over into sport or real-life movement.

This guide will show you exactly how to perform the double lunge safely, why it matters, and how to use it in your training.

What Is the Kettlebell Double Lunge?

It’s a lunge variation that combines:

1. A forward lunge, stepping ahead into a deep split stance
2. A reverse lunge, stepping back with the same leg

One full rep = forward + backward lunge with the same leg, while the kettlebell remains in a racked, goblet, or overhead position.

It can be performed with a single kettlebell or, for more challenge, two.

Why It Matters

The kettlebell double lunge forces your lower body to work in multiple directions without rest, demanding strength, coordination and stability.

It improves:

• Unilateral leg strength
• Hip and knee stability
• Core activation and posture control
• Balance and spatial awareness
• Real-world strength for dynamic movement patterns

Plus, it’s time-efficient. Two movements per rep mean more work in less time.

Muscles Worked

• Glutes
• Hamstrings
• Quadriceps
• Core stabilisers
• Calves
• Upper back and shoulders (especially with rack or overhead hold)

How to Do the Kettlebell Double Lunge (Step-by-Step)

1. Hold the kettlebell in the racked or goblet position.
2. Step forward with your right leg into a forward lunge.
3. Push back to the starting position.
4. Immediately step backward with your right leg into a reverse lunge.
5. Return to standing.
6. Complete all reps on one leg, then switch.

Tip: Keep your torso upright and hips square. Think controlled movement rather than speed.

Watch the kettlebell double lunge in action:

Common Mistakes to Avoid

• Rushing through the movement and losing balance
• Letting the front knee collapse inward
• Arching the lower back during the lunge
• Bouncing out of the lunge instead of pushing with control

Warm-Up Drills to Prep for the Movement

• Hip Flexor Stretch (30 seconds each side)
• Bodyweight Forward-Back Lunges (5 reps each side)
• Rack Position March (30 seconds)
• Glute Bridges (10 reps)

Programming Tips and Reps

• 6–12 reps per leg (each rep = forward + backward)
• 2–4 sets depending on load and training focus
• Rest 60-90 seconds between sets

Position Variations:

• Goblet Hold (beginner-friendly)
• Racked Position (more core demand)
• Overhead Position (advanced)

Pair With:

• Kettlebell Front Squats
• Kettlebell Push Press
• Single-Leg Deadlifts

When to Use This Exercise

• As a standalone leg drill for functional strength
• In supersets with upper body or core exercises
• As part of a flow with presses or cleans

This is a fantastic tool for anyone short on time who wants maximum training return per movement.

Coach’s Insight: Greg’s Take

I love this drill for its overload and depth.

You quickly find out which side is less stable or coordinated. It’s also a great litmus test for how well someone controls their midline under load.

Start light and focus on rhythm: Step forward. Control. Return. Step back. Control. Return. That’s one rep.

If it’s too easy, level up with an overhead kettlebell or tempo.

Kettlebell Double Lunge vs Forward and Reverse Lunge

Though they use the same pieces, the double lunge is performed as a continuous flow, one leg forward, then back, in sequence.

Doing them separately (e.g., forward lunge set, then reverse lunge set) offers more rest and stability.

The double lunge is more demanding in terms of balance, timing, and cardiovascular output.

Who Should Do This Exercise?

• Intermediate kettlebell lifters
• Athletes training coordination and leg endurance
• Clients looking for efficient, multi-planar leg work
• Lifters who want to challenge their balance and core in motion

Related Exercises You Can Try Next

• Kettlebell Forward Lunge
• Kettlebell Reverse Lunge
• Kettlebell Lunge and Press

Want More Smart Kettlebell Training?

Unlock stronger legs, a more stable core, and fluid movement patterns with kettlebell flows that train the body as one unit.

Want to challenge your legs further? Explore all kettlebell lunges and exercises.

Frequently Asked Questions