Lunge front kick

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Rectus Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Iliopsoas

How to do it

1. Stand upright with your feet hip-width apart and your arms at your sides.
2. Lift your right leg to perform a front kick, extending your leg straight out in front of you.
3. As you bring your right leg back down, step it behind you into a lunge position, lowering your hips until your left thigh is parallel to the floor and your right knee nearly touches the floor.
4. Push through your left heel to stand back up, returning to the starting position. Repeat the movement on the same side or alternate legs for the desired number of repetitions.

Form tips

• Ensure your front knee is aligned with your ankle during the lunge to avoid strain.
• Perform the front kick with control, avoiding any jerky movements to prevent injury.
• Focus on steady breathing, exhaling as you perform the front kick and inhaling as you lower into the lunge.