Reverse Front-Kick Lunge
Lunge then kick! Build strength & coordination in this dynamic lower body exercise. 🔥
The Reverse Front-Kick Lunge is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Reverse Front-Kick Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Reverse Front-Kick Lunge Variations and Alternatives
How to do the Reverse Front-Kick Lunge
Stand with your feet shoulder-width apart, maintaining good posture with your hands clasped in front of your chest for balance.
Take a step back with one foot, bending both knees to lower yourself into a reverse lunge. Your front thigh should be parallel to the ground, and your back knee should hover just above the ground.
Push through the heel of your front foot to lift yourself up and bring the back leg forward.
As you bring the leg forward, use the momentum to execute a front kick with the same leg. Aim to extend the leg fully but avoid locking your knee.
Lower the kicking leg back down to the starting position and repeat the motion for the desired number of repetitions.
Once you've completed a set with one leg, switch to the other leg and perform the same number of repetitions to maintain balance in your workout.
Remember to engage your core throughout the exercise for stability and to maximize the benefits of this exercise. Adjust the range of motion and intensity based on your fitness level.
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Reverse Front-Kick Lunge FAQs
What muscles does the Reverse Front-Kick Lunge work?
The Reverse Front-Kick Lunge mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Reverse Front-Kick Lunge?
None. The Reverse Front-Kick Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Reverse Front-Kick Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Reverse Front-Kick Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Reverse Front-Kick Lunge variations and alternatives?
Similar exercises include the 4-Reverse & 4-Side Tap Lunge, Alternating In-Place Front-Kick, Balance Rear Lunge and Bodyweight Reverse Lunge with Overhead Reach.
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