Static Lunge Kick
Description
The static lunge kick combines a static lunge with a front kick. From the bottom of the lunge, you drive up and kick the front leg forward at hip height before stepping back into the next rep. The combination keeps the heart rate elevated while building leg and core strength.
Muscle Group
Equipment Required
Static Lunge Kick Instructions
- Stand tall in a split stance with right foot forward.
- Lower into a static lunge by bending both knees.
- Continue down until your back knee almost touches the floor.
- Drive up explosively through your front foot.
- As you rise, kick the front leg forward at hip height.
- Lower the kicking leg back to the starting position.
- Repeat the lunge and kick on the same side for desired reps.
- Switch sides and repeat.
Static Lunge Kick Form & Visual
Static Lunge Kick Benefits
- Combines strength and cardio
- Builds quad and glute strength
- Strong core engagement to balance the kick
- Improves balance and coordination
- Time-efficient compound movement
- No equipment required
Static Lunge Kick Muscles Worked
- Quadriceps
- Gluteus maximus
- Hip flexors
- Core
Static Lunge Kick Variations & Alternatives
- Static Lunge
- Forward Kick
- High Knees Lunge
- Reverse Lunge
