EXERCISE GUIDE
Bodyweight Reverse Lunge
Step one foot back, lower with the front leg providing most support, and return to standing.
01Muscles used
Main muscles
- Quadriceps
- Gluteus maximus
Assisting & stabilizing muscles
- Hamstrings and hip muscles
- Lower-leg, foot and trunk muscles (support and balance)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise PDF. Select an image to enlarge it.
03How to perform
- Clear space behind you. Stand hip-width apart with your hands on your hips.
- Step one foot backward, resting on the forefoot and toes with the rear heel raised. Avoid crossing the feet.
- Inhale and slowly bend both knees to a controlled depth. Keep the whole front foot and heel on the floor.
- Exhale and push through the middle of the front foot to rise. Bring the rear foot forward, regain balance and change sides.
04Technique cues
- Keep the knees roughly in line with the toes and the pelvis stable.
- Allow a natural slight forward lean; do not force a fixed knee angle or maximum depth.
05Cautions
- Do not strike the rear knee on the floor or add jumping and rushed leg changes.
- Stop for pain or dizziness. Shorten the step or depth and use stable support if balance is difficult.