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.
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.
SETS AND REPS
To calculate the number of calories burned doing the lunge back kick, enter your weight and the duration of the exercise: