Reverse Lunge With Kick 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Reverse Lunge With Kick is a bodyweight lower-body exercise that primarily targets the quads while also engaging the glutes. It involves stepping backward into a lunge, lowering the back knee toward the floor while keeping the front leg bent at a 90-degree angle, and then driving the back leg forward into a front kick. This movement improves balance, coordination, and lower-body strength, combining both a lunge and a dynamic kicking motion to activate multiple muscles and enhance functional mobility.
How to Perform
Stand tall with your feet hip-width apart and engage your core.
Step your right foot backward into a controlled lunge, lowering your back knee toward the floor while keeping your front knee bent at approximately 90 degrees.
Ensure your chest stays upright and your shoulders remain relaxed.
Push through your front heel to return to a standing position while driving your back leg forward into a front kick at hip height.
Control the kick and maintain balance, keeping your core engaged throughout the movement.
Land softly on the same foot and immediately step back into the next reverse lunge.
Repeat the sequence for the desired number of repetitions, then switch legs.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged to maintain balance throughout the movement.
Avoid leaning forward; keep your chest upright during the lunge.
Do not let your front knee extend past your toes to protect your joints.
Control the back leg during the kick to prevent swinging or losing balance.
Land softly on your kicking foot to reduce impact on the joints.
Maintain a slow and controlled tempo to maximize muscle engagement.
Ensure your weight is evenly distributed between both legs during the lunge.
Avoid collapsing your back hip; keep glutes activated throughout.
Focus on pushing through the front heel when returning to standing.
Breathe steadily, exhaling as you kick and inhaling as you lunge back.
How Not to Perform
Do not let your front knee go past your toes during the lunge.
Avoid leaning your torso forward or rounding your back.
Do not rush the movement; avoid using momentum for the kick.
Avoid locking your knees at the top of the kick.
Do not allow your back leg to swing uncontrollably.
Avoid shifting your weight entirely onto the back leg.
Do not collapse your hips; keep glutes and core engaged.
Avoid shallow lunges that do not bend the front knee adequately.
Do not hold your breath; maintain steady breathing.
Avoid performing the exercise on an unstable or slippery surface.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
