Lower Body & Glutes
How to do Reverse lunges
Reverse Lunges primarily target the quadriceps, hamstrings, glutes, and calves, while also engaging the core and promoting stability.
- Difficulty
- Beginner
- Equipment
- None
- Sets & reps
- 3 sets of 10 reps per leg
Target muscles
- Quadriceps
- Gluteus Maximus
- Hamstrings
Also works
- Calves
- Abdominals (for stability)
- Adductors
PrimarySecondary
Technique
Step-by-step instructions
- Stand tall with feet hip-width apart.
- Step one foot straight back, landing on the ball of your foot.
- Lower your hips until both knees form 90-degree angles.
- Ensure your front knee is above your ankle, and your back knee hovers above the ground.
- Push off the back foot to return to the start. Repeat on the other side.
Common mistakes
- Front knee going past the ankle.
- Leaning too far forward or backward.
- Pushing off the front foot instead of the back.
- Back knee touching the ground too hard.
Benefits
- Strengthens legs and glutes individually.
- Improves balance and coordination.
- Less stress on the knees for some individuals.
Perfecting Reverse Lunges
Reverse lunges are excellent for unilateral leg development, improving balance and coordination. They are often considered a more knee-friendly lunge variation.
Key Aspects:
- Focus on controlled movement.
- Maintain an upright torso.