Kickstand Lunge

Single-leg strength with a safety net — train like a pistol squat, balance like a split squat

⚡ Quick Reference

Aspect	Details
Pattern	Lunge (Kickstand/Single-Leg Emphasis)
Primary Muscles	Quadriceps, Glutes
Secondary Muscles	Hamstrings, Adductors
Equipment	Bodyweight, dumbbells, or barbell
Difficulty	⭐⭐ Intermediate
Priority	🟡 Supplementary

Movement Summary

🎯 Setup

Starting Position

Front foot: Completely flat, full contact with floor
Back foot: Only 6-12 inches behind (shorter stance than split squat)
Back foot position: High on ball/toes, heel way up — barely touching
Weight distribution: 85-95% on front leg, back is truly just a kickstand
Torso: Upright, core braced tight
Arms: Dumbbells at sides, barbell on back, or hands on hips (bodyweight)

The "Kickstand" Concept

Side View:

Front Leg (Working)         Back Leg (Kickstand)
      |                            |
      |                           /
      |                          / ← Barely touching
   [FOOT]                    [TOE]

Setup Cue

"Think of a kickstand on a bicycle — it's there in case you need it, but the bike (front leg) does all the work"

Kickstand vs. Split Squat vs. B-Stance

Aspect	Kickstand	Split Squat	B-Stance
Back foot distance	6-12 inches	2-3 feet	12-18 inches
Back heel elevation	Very high	Moderate	Moderate
Weight on front leg	85-95%	60-70%	80-90%
Single-leg emphasis	Highest	Lowest	Moderate

🔄 Execution

The Movement

🔝 Starting Position
⬇️ Lowering
⏸️ Bottom Position
⬆️ Rising

What's happening: Kickstand setup with almost all weight on front leg

Front foot fully planted
Back foot barely touching on ball/toes
85-95% of weight on front leg
Torso tall and upright
Core locked in

Feel: Like standing on one leg with a tiny bit of finger support for balance

Key Cues

Primary Cues

"Kickstand is invisible" — pretend it's not even there
"95% front leg, 5% balance" — extreme load on working leg
"Sit straight down" — vertical descent path
"Drive like a piston" — straight up through front leg

Tempo Guide

Goal	Tempo	Example
Strength	2-0-X-0	2s down, no pause, explode up
Hypertrophy	3-1-2-0	3s down, 1s pause, 2s up
Control	3-2-3-1	3s down, 2s pause, 3s up, 1s top

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Knee extension — straightening front leg	`██████████` 95%
Glutes	Hip extension — powering front leg up	`█████████░` 90%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Hip extension, knee stabilization	`███████░░░` 65%
Adductors	Frontal plane stabilization	`██████░░░░` 55%

Stabilizers

Muscle	Role
Core	Anti-rotation and torso stability
Calves	Ankle stability and balance

Single-Leg Emphasis

Kickstand creates near-true single-leg activation (85-95% working leg) without the extreme balance demands of pistol squats. This allows heavier loading than full single-leg variations.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Using kickstand leg to push	Becomes a split squat	Defeats single-leg purpose	Consciously relax back leg, think "invisible"
Back foot too far behind	Creates split squat geometry	Less single-leg emphasis	Move back foot closer (6-12 inches max)
Front knee caving inward	Valgus collapse	Knee injury risk	Drive knee out over toes
Weight shifting to back leg	Bilateral movement pattern	Not overloading working leg	Stay committed to front leg
Leaning forward excessively	Hip hinge dominant	Less quad work	Chest up, sit straight down

Most Common Error

Cheating with the kickstand leg — when it gets hard, people instinctively push through the back leg. Stay disciplined: the kickstand is only for balance, never for pushing.

Self-Check Checklist

85-95% of weight stays on front leg throughout
Back heel is way up (high on toes)
Front leg reaches parallel or deeper
No pushing through back leg on the way up
Front knee tracks over toes without caving

🔀 Variations

By Difficulty

Easier (Regressions)
Standard
Harder (Progressions)

Variation	How	When to Use
Split Squat	More weight on back leg	Building base strength
B-Stance Lunge	Back leg 12-18 inches back	Intermediate step
Assisted Kickstand	Hold TRX or wall	Balance issues

Variation	How	Emphasis
Bodyweight Kickstand Lunge	No load	Learning pattern
Dumbbell Kickstand Lunge	DBs at sides	Standard progression
Goblet Kickstand Lunge	KB/DB at chest	Upright torso

Variation	How	When to Use
Barbell Kickstand Lunge	Bar on back	Maximum load
Tempo Kickstand Lunge	4-2-2 tempo	Hypertrophy focus
Full Single-Leg Squat	Remove kickstand entirely	Elite progression

By Equipment

Equipment	Variation	Best For
Bodyweight	Kickstand Lunge	Pattern learning
Dumbbells	DB Kickstand Lunge	Most versatile
Kettlebell	Goblet Kickstand Lunge	Upright posture
Barbell	Barbell Kickstand Lunge	Heavy loading

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps (per leg)	Rest	Notes
Strength	4-5	6-10	90-120s	Use heavier loads
Hypertrophy	3-4	8-15	60-90s	Moderate weight, controlled tempo
Endurance	2-3	12-20	45-60s	Lighter weight, higher volume

Workout Placement

Program Type	Placement	Rationale
Leg day	After heavy bilateral work	Single-leg accessory
Single-leg focus	Primary movement	Main unilateral exercise
Hypertrophy block	Early in workout	High-intensity single-leg work

Progression Scheme

How to Progress

Perfect bodyweight version first (3x12 per leg)
Add light dumbbells and build volume (3x15)
Then choose: add weight, reduce kickstand support, or increase ROM
Kickstand is excellent for building to true single-leg squats

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
B-Stance Lunge	Need more back leg support
Split Squat	Building bilateral foundation
Assisted variation	Balance challenges

Progressions (Harder)

Exercise	When Ready
Reduced kickstand support	Lift back heel higher
Bulgarian Split Squat	Ready for elevated back foot
Pistol squat progression	Elite single-leg goal

Similar Alternatives

Alternative	When to Use
Single-Leg Box Squat	Need depth control
Step-Up	Different single-leg pattern
Skater Squat	More dynamic single-leg work

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Knee pain	Front knee stress	Reduce depth, lighter weight
Poor balance	Falling risk	Use assisted version
Hip mobility issues	Can't achieve depth	Work on hip flexor flexibility

Stop Immediately If

Sharp knee pain in front leg
Inability to control descent
Severe wobbling or loss of balance

Safety Tips

Master split squats first — build foundation before kickstand
Start bodyweight — pattern is harder than it looks
Keep kickstand passive — don't cheat by pushing through it
Progress slowly — small weight jumps (2.5-5 lbs per hand)

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/extension	Full	🟡 Moderate
Knee	Flexion/extension	Deep (~90°+)	🟡 Moderate
Ankle	Dorsiflexion	Significant	🟡 Moderate

Joint Health

Single-leg work like kickstand lunges can help identify and correct bilateral movement compensations, improving overall joint health and movement quality.

❓ Common Questions

What's the difference between kickstand and B-stance?

They're very similar, but kickstand typically uses an even shorter back foot position (6-12 inches vs. 12-18 inches) and higher heel elevation, creating more single-leg emphasis (85-95% vs. 80-90%).

Why not just do pistol squats?

Pistol squats require extreme balance, mobility, and strength. Kickstand lunges give you 90%+ of the single-leg benefits while allowing you to use more weight and focus on strength, not balance.

How do I know if I'm using the kickstand too much?

If you feel your back leg pushing during the ascent, you're using it too much. The kickstand should feel almost weightless — just a safety net, not a contributor.

Can I use this for heavy strength work?

Yes! The kickstand provides enough stability to load heavily (unlike pistol squats), making this excellent for building single-leg strength with challenging weights.

How close should my back foot be?

Only 6-12 inches behind your front foot — much closer than a split squat. The shorter stance forces more weight onto the front leg.

📚 Sources

Biomechanics & Muscle Activation:

ExRx.net — Tier C
Boyle, M. (2016). New Functional Training for Sports — Tier B

Programming:

Renaissance Periodization — Tier B
Schoenfeld, B. (2021). Science and Development of Muscle Hypertrophy — Tier A

For Mo

When to recommend this exercise:

User wants to progress toward pistol squats but isn't ready yet
User needs high single-leg loading without extreme balance demands
User is working on left/right leg strength imbalances
User has mastered split squats and B-stance lunges

Who should NOT do this exercise:

Acute knee injury → Wait for recovery
Complete beginners → Start with split squats
Those with severe balance issues → Use assisted variation or stick with B-stance

Key coaching cues to emphasize:

"The kickstand is invisible — 95% of weight stays on the front leg"
"Back heel stays way up — barely grazing the floor"
"Sit straight down, drive straight up through the front leg"

Common issues to watch for in user feedback:

"It's too hard" → They may be trying to use too much weight; go bodyweight first
"I can't balance" → Back foot may be too far behind; bring it closer (6-12 inches)
"It feels like a split squat" → They're pushing through the back leg; emphasize passive kickstand
"My front knee hurts" → Check depth and tracking; may need to reduce ROM

Programming guidance:

For strength: 4-5 sets of 6-10 reps per leg with challenging weight
For hypertrophy: 3-4 sets of 8-15 reps per leg with moderate weight
Start with: Bodyweight 3x12 per leg to learn pattern
Progress when: Can do 3x15 per leg with good weight and control
Frequency: 2x per week as part of leg training
Use as: Bridge between B-stance and pistol squats, or standalone single-leg strength builder

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

The "Kickstand" Concept​

Kickstand vs. Split Squat vs. B-Stance​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Difficulty​

By Equipment​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Progression Scheme​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Similar Alternatives​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Safety Tips​

🦴 Joints Involved​

❓ Common Questions​

📚 Sources​