How To Do Kick Through Lunge

By: Chris Freytag, CPT



Kick Through Lunge is a kick-butt way to shape up your booty, sculpt your legs and strengthen your core body balance and stability. Everyone knows how great lunges are for your lower body strength. If you learn how to do the Kick Through Lunge, you will add a deeper full range of motion, balance training and core strength all in one move! This is such an awesome way to kick your booty into shape and really strengthen and shape your thighs. Want leaner legs?  Lunges are your ticket to success.

There are so many different types of lunges for you to try. From stationary lunges to reverse lunges to these kick-through lunges, it is important to mix-up your workouts and try things in a variety of ways to keep your muscles guessing and working harder to change.  In fact, try out our 28-Day Lunge-a-Palooza challenge if you are really looking for a change!

When you learn how to do the Kick Through Lunge, but sure to step back gently and don’t let your back leg jam into the floor hard. Rather, lower yourself with control and strength from your core and your front leg so that your back foot goes down gently. As your back foot touches the floor, be sure to lower your back knee at the same time in order to get that full range of motion. As your front leg kicks through, try to hold it in the air for a brief moment before stepping back again.

Here are the steps to performing the Kick Through Lunge:K


1) Stand tall with your feet hip distance apart. Take a large step backward with the right foot and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge.

2) Straighten your left leg and kick your right foot forward to hip height or higher if possible. Repeat for desired number of reps then switch legs.

Targets: glutes, quads, hamstrings

(This will help us personalize your experience so that you can get the best advice possible from us!)
Skip to content