Kettlebell Step-up

Default prescription & biomechanics

Primary muscles

Quadriceps, Glutes

Secondary muscles

Hamstrings, Calves

Equipment

Kettlebell

Movement pattern

Lunge (Push force)

Difficulty

Intermediate

Working rep range

10-12 reps per set

Between-set interval

90 seconds rest

Step-by-step coaching cues

1. Hold the dumbbells and keep your arms extended along your body and close to your hips
2. Keep your torso upright and position your feet side by side
3. Step forward with one leg and place it on the bench, then step up, bringing both feet onto the bench
4. Return to the starting position and repeat

Joint & safety considerations

No specific joint contraindications are flagged for Kettlebell Step-up. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Barbell Lunge	Barbell swap	Barbell
Barbell Rear Lunge	Barbell swap	Barbell
Barbell Step Up	Barbell swap	Barbell
Bodyweight Forward Lunge Smaller Stance Upright Torso	Bodyweight swap	Bodyweight
Bodyweight Pulse Forward Lunge	Bodyweight swap	Bodyweight
Bodyweight Rear Lunge	Bodyweight swap	Bodyweight

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.