{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Single-Leg Lunge with Kettlebell",
      "kind": "common"
    },
    {
      "text": "Kettlebell Goblet Forward Lunge",
      "kind": "common"
    },
    {
      "text": "Kettlebell Goblet Lunge",
      "kind": "common"
    },
    {
      "text": "Kettlebell Front Lunge",
      "kind": "common"
    },
    {
      "text": "Single-Leg Lunge with Kettlebell:",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "adductor-magnus",
        "role": "synergist"
      },
      {
        "muscle": "soleus",
        "role": "synergist"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-medius",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "dorsiflexion",
          "plantarflexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "lunge"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "unilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "kettlebell"
      ]
    ]
  },
  "external_ids": {
    "wger": "1734"
  },
  "id": "oec:kettlebell-forward-lunge",
  "instructions": {
    "setup": [
      "Stand tall with your feet hip-width apart.",
      "Grip the kettlebell by the horns with both hands and hold it securely against the center of your chest in a goblet position.",
      "Brace your core and keep your shoulders pulled back and down."
    ],
    "steps": [
      "Take a controlled step forward with one leg, planting your heel and then the whole foot firmly on the floor.",
      "Lower your hips straight down until your front thigh is roughly parallel to the floor and your back knee hovers just above the ground.",
      "Push forcefully through your front heel and midfoot to extend your hips and knees.",
      "Return in one smooth motion to the upright starting position."
    ],
    "breathing": "Inhale as you step forward and lower your body; exhale forcefully as you drive back to the starting stance.",
    "cues": [
      "Stay tall in the torso",
      "Step onto railroad tracks, not a tightrope",
      "Drive the floor away through the front foot"
    ],
    "common_faults": [
      {
        "fault": "Stepping with feet directly in line, leading to loss of lateral balance.",
        "correction": "Maintain hip-width spacing between your feet as you step forward."
      },
      {
        "fault": "Allowing the front heel to lift off the floor, placing excessive shear on the front knee.",
        "correction": "Take a slightly longer stride and distribute your weight evenly through the front foot."
      },
      {
        "fault": "Letting the torso collapse forward under the weight of the kettlebell.",
        "correction": "Keep the kettlebell tight to the sternum, engage the upper back, and keep the chest proud throughout."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the floor surface is non-slip and clear of obstructions before stepping.",
        "Avoid violently slamming the trailing knee into the floor."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "volume": true
    },
    "reps_counted": "per-side"
  },
  "name": "Kettlebell Forward Lunge",
  "previous_ids": [
    "oec:single-leg-lunge-with-kettlebell"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Single-Leg Lunge with Kettlebell:",
        "url": "https://wger.de/en/exercise/1734/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Tierrasverdes"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:forward-lunge"
    },
    {
      "type": "progression-of",
      "target": "oec:bodyweight-forward-lunge"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-lunge"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-forward-lunge"
    }
  ],
  "setup": {
    "load_position": "goblet",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A unilateral lower-body compound movement performed by stepping forward into a lunge while holding a kettlebell."
}