Quadriceps · Intermediate

Static Lunge Kick

Split-stance lunge followed by a controlled front kick from the lead leg while the rear leg provides balance.

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Exercise overview

Training details

QuadricepsGlutesHamstringsHip FlexorsCore

Equipment

Bodyweight

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

01Begin in a split stance with one foot forward and the torso tall.
02Lower into a lunge while both knees bend under control.
03Drive upward through the rear support leg as the front leg leaves the floor.
04Extend the front leg into a controlled kick without leaning backward.
05Return the kicking foot to the split stance, repeat, then change sides.

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