Reverse Lunge

Okay, I’m well aware how most people feel about reverse lunges. Trust me, I see it on the faces of my personal training clients as soon as the words come out of my mouth. If you also feel that reverse lunge dread, please keep reading. Sure nobody loves a reverse lunge (well maybe slightly more than walking lunges but we will save that for another post) BUT they are so good for you. When performed properly, the reverse lunge can help you build single leg strength and improve your balance all with a little cardio boost. Adding weight makes the reverse lunge an effective lower body muscle builder.

Primary Muscles Worked

• quadriceps
• glutes

Secondary Muscles Worked

• stabilizing muscles of the hip, knees, and ankles

How to do the Reverse Lunge

• Stand upright with your feet shoulder width apart while holding a pair of dumbbells (or kettlebells) by your sides
• take a step backwards, keep the majority of the weight on your front foot (use the rear foot mostly for balance)
• the length of your step will vary depending on your anatomy as well as which muscles you want to target (shorter stride engages quadriceps more; longer stride engages hamstrings and glutes more)
• bend at the knees, continue to keep most of your weight on the front foot. keep front heel down
• let your front knee track over your toes while rear knee sinks toward the ground
• to return to stand, push through floor with your front foot and step the back foot up
• repeat for the desired number of repetitions on that side (if performing alternating reverse lunges switch to the opposite leg and continue alternating until desired number of repetitions are complete)

Things to Avoid

• rushing through the repetitions
• too narrow of a stance
• pushing with your back leg
• rounding your back

Benefits of the Reverse Lunge

• unilateral strength
• improved balance and coordination
• build lower body muscles

This is a perfect exercise for all levels. If you are just starting out, begin with bodyweight lunges. As you progress you can begin to add weight using dumbbells and even a barbell. It provides the body an opportunity to move in a direction you may not often travel. The reverse lunge places less stress on the joints which makes it good for those with trouble in their knees, hips, and ankles. If you are having issues with range of motion in any of those joints you can make modifications on how far you lower into the lunge. With so many variations and modifications the reverse lunge is a key component in building a stronger lower body.