Reverse Lunge
Back foot steps directly backward two stride lengths
- Level
- Beginner
- Movement
- Lunge · Standing
- Tracks
- Reps only
Works
Glutes Quadriceps Hamstrings
How to do it
- Stand tall with feet hip-width apart and hands on hips.
- Step one foot straight back about one long pace, landing on the ball of the foot.
- Lower your hips until both knees bend to 90 degrees.
- Ensure your front knee stays aligned over your ankle.
- Push through the front heel to return to standing.
- Alternate legs for each repetition.
Common mistakes
- Leaning the torso too far forward.
- Allowing the front knee to cave inward.
- Taking a step that is too short.
- Lifting the front heel off the ground.
Tips
- Keep your torso upright throughout the entire movement.
- Drive through the mid-foot of the front leg.
- Visualize dropping your back knee straight down.
Details
- Base movement
- Lunge
- Legs
- Alternating
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Standing
- Direction
- Backward (reverse)
