Reverse Lunges Kickback
The reverse lunge kickback combines a reverse lunge with a rear leg kickback to create a compound glute and leg exercise. The kickback following the lunge maximizes glute activation at the top of the movement, building strength and muscle tone in the posterior chain.
How to do it
- Stand upright with your feet together.
- Step one foot backward into a reverse lunge, lowering the back knee toward the floor.
- Push off the back foot to return to standing and continue the motion to kick that leg behind you.
- Squeeze the glute at the top of the kickback.
- Return to standing and repeat on the same side for the desired reps before switching.
Form cues
- Step straight back and lower your back knee gently.
- Keep your chest upright as you transition into the kickback.
- Squeeze your glute firmly at the peak of the rear kick.
- Maintain your balance on the standing leg throughout.
Breathing: Inhale as you step back into the lunge, and exhale steadily as you rise and execute the kickback.
Common mistakes
- Arching the lower back during the kickback, which shifts work away from the glutes and strains the spine.
- Rushing the transition between the lunge and the kick, which ruins balance and lowers control.
- Leaning too far forward during the lunge, placing unnecessary stress on the front knee.
Muscles worked
Primary: glutes. Secondary: quads, hamstrings, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per leg, rest 60 s
Lose weight
3 sets × 12–15 reps per leg, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps per leg, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel knee discomfort during the lunge, reduce your range of motion or step a shorter distance backward.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I lose my balance during the kickback?
Try holding onto a stable chair or wall for support until you build up your ankle stability and core strength.
Should I feel this in my lower back?
No, you should feel this primarily in your glutes and legs. If you feel it in your lower back, you are likely arching your spine during the kickback.
How many times a week should I do this?
2 to 3 times a week is plenty for most beginners to allow adequate recovery.