Backward Lunge With Front Kick Left

Muscles worked: Legs & Glutes · Also: Glutes & Hips, Calves, Back & Core

Backward Lunge With Front Kick Left adds a kick to the backward lunge: after stepping back with the left leg and lunging, you drive forward and kick the left leg out in front before the next rep.

The kick should be controlled, not a swing — lift the knee first, then extend the leg to a comfortable height. Keep your standing leg slightly bent for balance, and keep your torso upright throughout so the kick comes from the hip, not from leaning back.

How to do it

1. Stand tall, then step back with your left leg into a lunge, keeping your torso upright.
2. Push back to standing, keeping your standing leg slightly bent for balance.
3. Lift your left knee first, then extend the leg into a controlled front kick.
4. Keep the kick controlled, not a swing — the kick comes from the hip, not from leaning back.
5. Do the same reps on both sides.

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General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.