Synergists of rear lunge: Quadriceps, Adductor Magnus, Soleus
Dynamic stabilizers of rear lunge: Hamstrings, Gastrocnemius
Target muscle of front kick: Iliopsoas
Synergists of front kick: Quadriceps, Tensor Fasciae Latae, Pectineus, Sartorius, Adductor Longus, Adductor Brevis
Dynamic stabilizer of front kick: Rectus Femoris
Mechanics: Compound
Force: Push
Starting position
Stand with your hands on your hips or clasped together in front of you.
Execution
Keeping your torso upright, inhale as you step one foot back, lowering your back knee until you are almost kneeling.
Exhale as you kick your back foot to the front as you stand back up.
Inhale as you return to the rear lunge.
Repeat for the desired number of repetitions.
Repeat on the opposite side.
Comments and tips
The front kick to rear lunge is also known as the reverse lunge with front kick.
Your knees should make 90-degree angles as you lunge.
Do not allow the knee of your back leg to touch the floor.
Compared to the regular rear lunge, the front kick to rear lunge requires more balance. This is because the kicking motion will require you to stand on your supporting leg for a longer period of time.
The front kick to rear lunge improves dynamic balance since you are balancing on one leg while in motion. This is different from static balance which would be balancing in one position (e.g. standing still on one leg).
Keep your knees and feet pointing in the same direction.
