- Stand in front of a box while holding a kettlebell close to your chest.
- Place your feet shoulder-width apart.
- Brace your core and keep your chest lifted.
- Push your hips back and lower onto the box under control.
- Lightly touch the box without relaxing your posture.
- Drive through your midfoot to stand back up.
- Step one foot forward into a lunge.
- Lower your back knee toward the floor.
- Drive through your front foot to return to standing.
- Repeat the squat, then lunge with the opposite leg.
PT Will Duru’s Perspective
The kettlebell box squat to forward lunge is a great lower-body exercise because it combines strength, control, and coordination.
I like this movement because the box squat teaches you to control your squat depth, while the forward lunge challenges single-leg strength and balance.
It is useful for people who want stronger legs, better glute engagement, and more confidence with lower-body movement patterns.
Add this exercise to your training if you want to build strength that carries over into sport, walking, running, and everyday movement.
About Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
