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The Kettle Bell Overhead Lunge is a lower body exercise that primarily targets the quadriceps, but also works the calves, glutes and hamstrings. This is a compound exercise which is well suited to beginner lifters.




  • Stand upright holding a kettle bell above your head with both hands.
  • Step forward with one leg (approximately 1 metre) and lower your body until your back knee is just off the floor, maintaining your balance.
  • Keep your body upright, head up and hips tilted forwards throughout and avoid over arching your back.
  • Push off the heel of the front foot and return to standing and repeat for the other leg.

Leg Muscle Diagram.

Leg Muscles