Slant Board Double Kettlebell Front Rack Reverse Lunge: Complete Exercise Guide

Elevate your single-leg training with this quad-focused, knee-friendly exercise variation that delivers full-body benefits.

Watch the video below on how to maximize this exercise.

What Is The Slant Board Double Kettlebell Front Rack Reverse Lunge?

The slant board double kettlebell front rack reverse lunge combines several training elements into one powerful exercise. This lower-body movement incorporates:

• A slant board for improved ankle mobility and knee-friendly positioning
• Double kettlebells in the front rack position for upper body engagement
• A reverse lunge pattern that targets the posterior chain
• Single-leg training for enhanced stability and sport-specific strength

This exercise serves as an excellent accessory movement or can function as a primary exercise for those working around knee pain while still wanting to develop quad strength and single-leg stability.

Muscles Worked

This compound movement effectively targets multiple muscle groups simultaneously:

• Primary muscles: Quadriceps, glutes, hamstrings
• Secondary muscles: Core stabilizers, upper back, shoulders
• Stabilizers: Ankle complex, hip external rotators

The front rack position specifically engages the upper back and core, making this a true full-body exercise despite being primarily a lower-body movement.

Equipment Needed

To perform this exercise correctly, you’ll need:

• Slant board: A dedicated slant board or wedge (alternatives include weight plates arranged at an angle)
• Two kettlebells of appropriate weight for your strength level
• Optional: Exercise pad or mat for comfort and consistent depth feedback

How To Perform The Slant Board Double Kettlebell Front Rack Reverse Lunge

Starting Position

1. Place the slant board on a stable, non-slip surface
2. Position yourself with both feet completely on the slant board (not just heels elevated)
3. Clean two kettlebells to the front rack position:
   • Hands through the kettlebell horns
   • Elbows positioned slightly forward (not elevated)
   • Kettlebells resting against forearms
   • Maintain a tall, neutral spine position

Movement Execution

1. Step Back: Take a controlled step backward with one leg
2. Descend: Lower your body until your back knee approaches or lightly touches the ground
3. Maintain Position: Keep your front foot fully on the slant board, allowing for healthy forward knee travel
4. Push Through Front Foot: Drive through the heel and midfoot of your front leg
5. Return to Start: Step the back leg forward to return to the starting position
6. Repeat: Complete all repetitions on one side before switching, or alternate legs as preferred

Key Form Considerations

• Keep your front foot completely on the slant board throughout the movement
• Allow for appropriate forward knee travel over the toes (the slant board makes this safe and beneficial)
• Maintain an upright torso with the elbows positioned slightly forward to engage the upper back
• Control the descent and ascent phases of the movement
• Maintain core tension throughout to support the spine while holding the kettlebells

Benefits of The Slant Board Double Kettlebell Front Rack Reverse Lunge

This exercise offers several advantages over standard lunges:

1. Enhanced Knee Health

The slant board allows for healthy forward knee travel while reducing stress on the joint. This makes it an excellent option for those who typically experience discomfort with traditional lunging patterns.

2. Improved Quad Development

By facilitating greater knee flexion, the slant board creates a more quad-dominant exercise. This increased range of motion leads to greater muscle activation and growth potential.

3. Posterior Hip Mobility

The reverse lunge pattern specifically targets the posterior hip capsule of the front leg, improving external rotation capabilities and hip mobility.

4. Upper Body Integration

The front rack position engages the upper back and core, making this a more metabolically demanding exercise than standard lunges while improving posture and shoulder position.

5. Sport-Specific Strength Transfer

The single-leg emphasis combined with upper body loading better mimics sport-specific demands, making this exercise valuable for athletes across various disciplines.

Programming Recommendations

This exercise can be programmed in several ways:

• Accessory Work: 3-4 sets of 8-12 reps per side
• Strength Development: 3-5 sets of 6-8 reps per side with heavier loads
• Rehabilitation: 2-3 sets of 8-10 reps per side with lighter loads, focusing on quality movement
• Athletic Development: 3 sets of 6-8 reps per side, emphasizing explosive standing phase

This exercise works exceptionally well in the middle or end of lower body training sessions, after primary movements like squats or deadlifts.

Common Mistakes to Avoid

• Keeping only the heels elevated instead of the entire foot on the slant board
• Elevating the elbows too high in the front rack position
• Not stepping back far enough, causing knee discomfort
• Leaning forward excessively during the movement
• Using kettlebells that are too heavy, compromising form

Modifications and Progressions

Beginner Options:

• Use a single kettlebell in the goblet position
• Reduce the angle of the slant board
• Perform to a higher surface to reduce range of motion

Advanced Variations:

• Increase kettlebell weight
• Add a pause at the bottom position
• Perform on an unstable surface
• Incorporate a tempo prescription (slow eccentric phase)

Bottom Line

The slant board double kettlebell front rack reverse lunge might have a lengthy name, but its benefits are straightforward: it’s a knee-friendly way to develop single-leg strength while engaging the entire body. Whether you’re working around knee pain, looking to improve athletic performance, or simply want a challenging new exercise for your lower body training, this movement deserves a place in your program.

Try incorporating this exercise into your next workout with 3-4 sets of 8-12 reps per side, and experience the unique challenge and benefits it provides.