Rear Kickback Lunge
Lunge back, kick up! This dynamic exercise blends the lunge & kickback for a full lower-body burn. Sculpt glutes & legs with each rep.
The Rear Kickback Lunge mainly works the glutes & hips and quads, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Rear Kickback Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Rear Kickback Lunge Variations and Alternatives
How to do the Rear Kickback Lunge
Begin by standing with your feet shoulder-width apart and hands clenched at chest level or on your hips.
Step back with one foot into a reverse lunge, keeping the front knee aligned with your toes. Your back knee should hover just above the ground.
Push through the heel of the front foot and engage your glutes to return to the starting position. Simultaneously with the upward motion, drive your rear leg up and behind you, engaging your glutes to execute a kickback. Try to keep your back as straight as possible throughout this motion.
Return your lifted leg back to the starting position with control to complete one repetition.
Repeat for the desired number of reps before switching legs.
Keep your torso as upright as possible during the lunge to avoid straining your back.
Focus on a smooth transition from the lunge to the kickback to maintain balance and control.
Engage your core throughout the movement to help stabilize your body.
Perform this exercise in a slow and controlled manner to emphasize muscle engagement over momentum.
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Rear Kickback Lunge FAQs
What muscles does the Rear Kickback Lunge work?
The Rear Kickback Lunge mainly works the glutes & hips and quads, with help from the hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Rear Kickback Lunge?
None. The Rear Kickback Lunge is a bodyweight exercise, so you can do it anywhere.
What workout day should the Rear Kickback Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Rear Kickback Lunge variations and alternatives?
Similar exercises include the 4-Reverse & 4-Side Tap Lunge, Stepback Archer, Arm Lift Leg Kickback and Back-Kick Heel-Tap.
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