Reverse Lunge
Lunge, bodyweight, quadriceps and glutes
The reverse lunge steps one leg back into a lunge and returns to standing. It trains the quadriceps and glutes, with the adductors and hamstrings helping, and the step back keeps the front foot planted. It suits anyone who wants stronger legs and balance, and it is easier to control than stepping forward.
Setting up
- Stand tall with the feet hip width apart.
- Rest the hands at the sides or on the hips.
How to do a reverse lunge
- Take a long step back with one foot, landing on the ball of the foot.
- Bend both knees and lower the back knee toward the floor.
- Keep the front shin close to upright and the chest tall.
- Push through the whole front foot to bring the back foot forward to standing.
- Switch legs or finish the set on one side.
Breathing. Breathe in as you step back and lower, and breathe out as you push back to standing.
Muscles worked
- Mainly
- Quadriceps and glutes
- Also
- Adductors and hamstrings
Common mistakes
- Taking too short a step back. A short step crowds the front knee, so step back far enough for both knees to bend to about 90 degrees.
- Front knee caving in. It should track over the toes, so push it out a little as you rise.
- Leaning far forward. The legs should do the work, so keep the chest tall over the hips.
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