Primary muscles: Glutes, quads, hip flexors
Secondary muscles: Hamstrings, abs, calves
Equipment: No equipment
Lunge Back Kick Instructions
1. Start with your feet hip-width apart, take a step to the front with your right leg, and lunge.
2. As you come back up, kick your right leg back and squeeze the glutes.
3. Return to the starting position and repeat with the left leg.
4. Keep alternating legs until the set is complete.
Proper Form And Breathing Pattern
Stand with your feet hip-width apart, engage your core, keep your back flat and face front. Inhale as you lunge, and keep the front knee aligned with the ankle. Breathe out as you kick back, and squeeze the glutes.
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Exercise Benefits
The lunge back kick works and strengthens your legs, core, and glutes. This exercise gives you a great cardio boost, improves your stability and flexibility, and maximizes weight loss.
Lunge Back Kick Demonstration
Sets And Reps
Start with lunges, donkey kicks and squat kickbacks. Once you’re comfortable with your form, add 2 or 3, 30-second to 1-minute sets of lunge back kicks to your lower body or cardio workouts.
Calories Burned
To calculate the number of calories burned doing the lunge back kick, enter your weight and the duration of the exercise:
Related Lower Body Exercises
Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Booty squeeze
Weighted donkey kicks
Surrender
Standing open the gate
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