Right-Leg Lunge And Kick-Out 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
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Right-Leg Lunge And Kick-Out is a bodyweight exercise that primarily targets the quads while also engaging the glutes as a secondary muscle group. It involves stepping forward into a lunge with the right leg, lowering the body while maintaining balance and proper alignment, then pushing back up and extending the leg forward into a controlled kick-out. This movement enhances lower-body strength, stability, and coordination, making it effective for building both quad and glute activation without any equipment.
How to Perform
Stand upright with your feet hip-width apart and your hands on your hips or in front for balance.
Step forward with your right leg into a lunge, lowering your hips until both knees are bent at approximately 90 degrees.
Keep your chest upright, shoulders back, and core engaged throughout the movement.
Press through the right heel to return to the standing position.
Immediately extend your right leg forward into a controlled kick-out, keeping your leg straight and engaging your quads.
Slowly return the right leg to the starting position.
Repeat for the desired number of repetitions, then switch to the left leg if performing both sides.
★ 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.
Ensure your front knee does not extend past your toes during the lunge.
Maintain an upright chest to avoid leaning forward.
Perform the kick-out slowly to maximize quad activation.
Land softly on the supporting leg to reduce joint stress.
Focus on controlled movements rather than speed.
Keep your hips square and avoid twisting during the kick-out.
Breathe steadily, exhaling during the kick-out phase.
Start with a shorter step if balance is challenging.
Engage the glutes when pushing back to standing for better lower-body activation.
How Not to Perform
Do not let your front knee collapse inward or extend past your toes.
Avoid leaning your torso forward; keep your chest upright.
Do not rush the kick-out; control the leg throughout the movement.
Avoid locking the supporting knee at the top of the lunge.
Do not twist your hips or torso during the kick-out.
Avoid bouncing or using momentum to perform the kick-out.
Do not let your back foot lift off the ground during the lunge.
Avoid shallow lunges that do not fully engage the quads and glutes.
Do not hold your breath; maintain steady breathing.
Avoid uneven weight distribution; keep balance on both legs.
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.
