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Upper Legs · Body Weight
Lunge Front Kick
Lunge Front Kick is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Rectus Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Hip Flexors · Iliopsoas
How to do Lunge Front Kick
- Stand upright with your feet hip-width apart and your arms at your sides.
- Lift your right leg to perform a front kick, extending your leg straight out in front of you.
- 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.
- 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.
Lunge Front Kick alternatives
More quads exercises
Lunge Front Kick FAQ
What muscles does Lunge Front Kick work?
Lunge Front Kick mainly works the quads in the upper legs (Rectus Femoris, gluteus maximus and gluteus mideus). The hamstrings and hip flexors work as secondary muscles.
What equipment do you need for Lunge Front Kick?
None. Lunge Front Kick is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Lunge Front Kick should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Lunge Front Kick good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Lunge Front Kick burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Lunge Front Kick?
Other exercises for the quads include Dumbbell Front Rack Lunge, Barbell Front Rack Lunge, Dumbbell Curtsy Lunge and Plate Deficit Lunge.
For developers
Use Lunge Front Kick in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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