Reverse Lunge (leg kick)
Expert Advice
Keep your torso upright and core engaged to maintain balance and proper form throughout the movement.
How-to-do Steps
- Stand with your feet hip-width apart.
- Step back with one foot and lower into a lunge, keeping your front knee above your ankle.
- Push through your front heel to stand and kick your back leg forward with control.
- Return to the starting position and repeat on the other side.
- Alternate legs for the desired number of repetitions.
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Muscles Worked
Reverse Lunge (leg kick) primarily targets the Glutes, Quads, Hamstrings, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes40%
Quads30%
Hamstrings30%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Reverse Lunge (leg kick) work?
Reverse Lunge (leg kick) primarily targets the Glutes, Quads, Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Reverse Lunge (leg kick)?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Reverse Lunge (leg kick) suitable for beginners?
Yes, Reverse Lunge (leg kick) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
