Reverse Lunge (leg kick)

Reverse Lunge (leg kick)

The Reverse Lunge with a leg kick is an effective exercise that targets your lower body, primarily your glutes, quadriceps, hamstrings, and calf muscles. This compound movement not only helps to strengthen your legs but also engages your core for stability and balance. It is a versatile exercise that can be performed with or without weights, making it suitable for both home and gym workouts. To perform the Reverse Lunge with a leg kick, start by standing tall with your feet hip-width apart. Take a step backward with your right leg, lowering your body until your front knee is bent at a 90-degree angle, and your back knee hovers just above the ground. Keep your torso upright, and engage your core throughout the movement. Now comes the dynamic part - as you push off your front foot to rise back up, simultaneously extend your right leg forward and kick it straight out in front of you. Be sure to maintain control and balance during the kick, engaging your core and using your hip flexors to lift your leg. The Reverse Lunge with a leg kick increases overall lower body strength, improves balance and stability, and enhances flexibility in your hip and groin muscles. As with any exercise, it is important to maintain proper form, breathe steadily, and start with lighter weights or no weights at all before progressing to heavier loads. Incorporate this exercise into your routine to challenge yourself, build functional strength, and add variety to your leg training.


  • Start by standing tall with your feet hip-width apart.
  • Engage your core muscles and maintain an upright posture throughout the exercise.
  • Take a step back with your right foot, landing on the ball of your right foot.
  • Lower your body down by bending both knees until your left thigh is parallel to the ground. Your right knee should be hovering just above the floor.
  • Keep your upper body stable and avoid leaning forward.
  • From the lunge position, quickly swing your right leg forward in a straight line, extending it out in front of you.
  • Your leg kick should be controlled and purposeful, engaging your hip flexor and quadriceps muscles.
  • Return your right foot back to the starting position and land softly on the ball of your foot.
  • Repeat the reverse lunge with leg kick on the opposite side by stepping back with your left foot.
  • Alternate between legs for the desired number of repetitions or time.
  • Remember to breathe steadily throughout the exercise and focus on maintaining proper form.

Tips & Tricks

  • Maintain proper form by keeping your back straight and chest up during the exercise.
  • Engage your core muscles throughout the movement to enhance stability and balance.
  • Focus on driving through your front heel to activate your glutes and hamstrings.
  • Increase the intensity by holding dumbbells or using resistance bands while performing the exercise.
  • Perform the exercise in a controlled manner to maximize muscle activation and reduce the risk of injury.
  • Ensure that your front knee stays aligned with your ankle throughout the movement.
  • Add variety by incorporating different variations of lunges, such as side lunges or walking lunges, into your routine.
  • Include dynamic stretches for the lower body before and after your workout to promote flexibility and prevent muscle tightness.
  • Gradually increase the difficulty of the exercise by elevating your front foot on a step or platform.
  • Remember to breathe properly during the exercise, exhaling as you push through the front heel and inhaling as you return to the starting position.


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