Perform a backward stepping lunge that lowers the rear knee toward the floor, primarily loading the quadriceps while the hamstrings and glutes assist.
How to do the Reverse Lunge#
- Stand tall with feet about hip-width apart, brace your core, and place your hands on your hips or at your sides.
- Step one foot straight back and bend both knees to lower until your front thigh is near parallel to the floor and the rear knee is just above the ground.
- Keep an upright torso and ensure the front knee tracks over the ankle without collapsing inward.
- Drive through the front heel to extend the front leg and bring the rear foot forward to return to the start.
- Repeat for the desired reps, then switch legs or alternate legs each rep.
Muscles worked#
- Primary: Quads, Glutes
- Secondary: Hamstrings, Adductors, Calves
Common mistakes#
- Letting the front knee push well past the toes.
- Leaning the torso forward instead of keeping it upright.
- Pushing up through the toes rather than driving through the front heel.
- Taking a step that is too short or too long, reducing stability or range of motion.
- Allowing the front knee to collapse inward.
