Exercise guide
Reverse Lunge Leg Kick
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
A dynamic variation that combines a reverse lunge with a front kick to challenge balance, core stability, and lower body power. It targets the glutes and hamstrings during the lunge while engaging the abdominals and hip flexors during the kick phase.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with feet hip-width apart and core engaged.
- Keep your chest up and shoulders back, with hands held in front of your chest for balance.
- Distribute your weight evenly across both feet.
How to do it
- Step one foot back into a lunge, lowering both knees to 90-degree angles while inhaling.
- Drive through the heel of your front foot to stand up, swinging the back leg forward into a controlled front kick.
- Exhale sharply as you kick, keeping your standing leg slightly bent for stability.
- Lower the kicking foot back to the starting position with control before alternating sides.
Form checklist
- Keep the front knee aligned over the ankle during the lunge phase.
- Maintain an upright torso and avoid leaning back as you kick.
- Engage the core throughout the movement to prevent the hips from tilting.
- Control the descent to avoid impact on the back knee.
Pro tips
- Focus on a 'snap' at the top of the kick by contracting your abs and quads simultaneously.
- Keep your gaze fixed on a point at eye level to maintain balance during the transition from lunge to kick.
Make it harder
- Add a small hop with the standing leg as you perform the kick to increase explosive power.
- Hold a medicine ball at chest height to increase the load on the core and lower body.
Frequently asked
- What muscles does the reverse lunge leg kick work?
- The reverse lunge leg kick primarily targets the glutes, hamstrings, and quadriceps, and also works the obliques as secondary muscles.
- What equipment do you need for the reverse lunge leg kick?
- The reverse lunge leg kick requires no equipment — just your body weight.
- Is the reverse lunge leg kick good for beginners?
- The reverse lunge leg kick is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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