Lunge With Leg Lift
Description
The lunge with leg lift performs a standard lunge, then as you stand from the lunge, lifts the back leg straight behind you into a single-leg balance and glute squeeze. It combines leg strength with glute activation and single-leg balance training.
Muscle Group
Equipment Required
Lunge With Leg Lift Instructions
- Stand with feet hip-width apart.
- Step forward into a lunge with your right foot.
- Lower your left knee toward the floor.
- Drive through your right foot to stand.
- As you reach standing, lift your left leg straight behind you — squeeze your left glute.
- Hold the single-leg balance briefly.
- Step your left foot forward into the next lunge.
- Continue for 8 to 12 reps per side.
Lunge With Leg Lift Form & Visual
Lunge With Leg Lift Benefits
- Combines lunging with glute activation
- Builds single-leg balance
- Develops glute strength through hip extension
- No equipment needed
- Engaging lunge variation
- Improves coordination
Lunge With Leg Lift Muscles Worked
- Quadriceps (front leg)
- Gluteus maximus (leg lift)
- Hamstrings
- Core (balance)
- Gluteus medius (standing leg)
Lunge With Leg Lift Variations & Alternatives
- Standard Lunge
- Walking Lunge
- Lunge with Twist
- Reverse Lunge to Knee Drive
- Curtsey Lunge with Leg Lift
