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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

  1. 01Begin in a split stance with one foot forward and the torso tall.
  2. 02Lower into a lunge while both knees bend under control.
  3. 03Drive upward through the rear support leg as the front leg leaves the floor.
  4. 04Extend the front leg into a controlled kick without leaning backward.
  5. 05Return the kicking foot to the split stance, repeat, then change 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.

Related variationBody Weight Lunge Heel KickRelated variationReverse Lunge

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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 substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse LungeComparable substituteLateral Lunge with Heel TouchComparable substituteAlternating Dumbbell Forward Lunge

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