Rear Kickback Lunge
Lunge back, kick up! This dynamic exercise blends the lunge & kickback for a full lower-body burn. Sculpt glutes & legs with each rep.
Muscle Groups
Primary
Secondary
Instructions
1. Begin by standing with your feet shoulder-width apart and hands clenched at chest level or on your hips.
2. Step back with one foot into a reverse lunge, keeping the front knee aligned with your toes. Your back knee should hover just above the ground.
3. Push through the heel of the front foot and engage your glutes to return to the starting position. Simultaneously with the upward motion, drive your rear leg up and behind you, engaging your glutes to execute a kickback. Try to keep your back as straight as possible throughout this motion.
4. Return your lifted leg back to the starting position with control to complete one repetition.
5. Repeat for the desired number of reps before switching legs.
- Keep your torso as upright as possible during the lunge to avoid straining your back.
- Focus on a smooth transition from the lunge to the kickback to maintain balance and control.
- Engage your core throughout the movement to help stabilize your body.
- Perform this exercise in a slow and controlled manner to emphasize muscle engagement over momentum.
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