How To: Reverse Lunges

Much like stationary and walking lunges, reverse lunges build lower body strength and muscle while developing stability and balance from the unilateral nature of the exercise, as standing upright with the majority of the load on one leg at a time makes the body less stable and requires more engagement of the core and spine to provide support.

Reverse lunges share those similarities with conventional stationary and walking lunges but there are a few differences. The most obvious is that the exercise is performed by stepping backward, which is why the movement is not only known as a reverse lunge but also as a backward lunge.

Yeah, that’s why it’s called that.

I know, whodathunk that was the reason behind the movement’s name!

That quick etymology lesson aside, another key distinction are the target muscles. In variations of the lunge exercise where the legs travel forward, the quadriceps are the muscle group that’s primarily recruited. Conversely, reverse lunges work the glutes and hamstrings more effectively. In addition to the change in muscle activation making the reverse lunge a better option for the posterior chain, the backward motion also places less stress on the knees and makes the variation more comfortable and manageable for some individuals to perform, such as those with preexisting knee pain.

INSTRUCTIONS

1). Stand with your feet hip-width apart, shoulders back, and chest up.

2). Brace your core and breathe in as you pick one leg up and step backward with a medium length stride. Plant the ball of that foot on the ground and bend your hips and knees to lower yourself until the forward leg is parallel to the ground and the knee of the back leg is about an inch from touching the floor.

3). Breathe out as you drive through the heel of the front foot and rise by straightening your legs and returning the back leg to the starting position so both feet are under your hips.¹

4). Repeat the movement with the same leg for another rep or do the opposite side.

NOTE (1): Moving up and down an elevated surface can help increase the range of motion for a greater degree of hip flexion, which can result in a deeper stretch and stronger contraction of the target muscle. So for greater glute activation and potential growth, you can perform the exercise from a raised starting position. All that’s required for elevated reverse lunges is an aerobic step platform placed in front of you to keep your forward leg a few inches off the floor as the motion leg moves backward.²

NOTE (2): Body weight should suffice. If more resistance is required, perform the movement with a barbell across the shoulders or a dumbbell or kettlebell in your hand(s) held down to your side(s) or in a goblet hold.

For a workout routine that possibly includes reverse lunges, as well as other exercises geared specifically to your goals, training experience, injury history, and available equipment, then find out more HERE

Glossary: barbell, chest, dumbbell, exercise, exercise equipment, glutes, goal, lunge, muscle, muscle group, reps, routine, train, workout

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Monster Longe

Monster Longe is a personal trainer and online coach in San Diego. He's helped hundreds of people lose weight, build muscle, and become more attractive to their loved one so they don't have as strong of a desire to cheat on them anymore. When not working with clients or making content that's easy to read, understand, and apply to everyday life, he enjoys making fun of Drake and people who like the guy.

How To: Reverse Lunges

INSTRUCTIONS

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