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Quadriceps · Intermediate

Body Weight Lunge Heel Kick

Reverse lunge flowing into a controlled straight-leg heel-led front kick for leg strength, hamstring range, and single-leg balance.

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Body Weight Lunge Heel Kick demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCore

Equipment

Bodyweight

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with your feet under your hips and your trunk braced.
  2. 02Step one leg backward and lower into a controlled reverse lunge.
  3. 03Drive through the front foot to rise as the rear leg swings forward.
  4. 04Extend the moving leg into a controlled heel-led kick without leaning your torso backward.
  5. 05Return the same leg to the reverse lunge and complete the set before changing sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionReverse LungeRelated variationStatic Lunge KickRelated variationBody Weight Front Foot Elevated Reverse LungeRelated variationBody Weight Reverse Lunge with Knee DriveRelated variationBody Weight Reverse Lunge with TwistRelated variationBody Weight 3 Way Lunge Matrix

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteLateral Lunge with Heel TouchComparable substituteAlternating Dumbbell Forward LungeComparable substituteBody Weight Walking LungeComparable substituteDual Kettlebell Front Rack Walking Lunge

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