Bodyweight reverse lunge
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Muscles worked
- High load
- Quads
- Medium load
- Glutes · Maximus
- Low load
- Core and Hamstrings · Hip extension
Secondary muscles
How to do it
Stand tall, then step one foot back and lower the back knee straight down toward the floor until both knees are near ninety degrees. Keep the torso upright and the front shin close to vertical. Push through the front heel to return to standing. Stepping backwards keeps the front knee quieter than a forward lunge, which is why this is the first lunge to learn. Alternate sides or finish one side first.
Form cues
- Step back, drop the back knee straight down
- Push through the front heel to stand
Safety
Talk to a professional before this exercise if you have any of the following:
KneeAnkle
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.