EXERCISE PDF
Bodyweight Reverse Lunge
Step one foot back, lower with the front leg providing most support, and return to standing.
English PDF guide
Review the movement and cautions alongside the original exercise PDF.
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Review the movement
Muscles used
Main muscles
- Quadriceps
- Gluteus maximus
Assisting & stabilizing muscles
- Hamstrings and hip muscles
- Lower-leg, foot and trunk muscles (support and balance)
How 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.
Cautions
- 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.