Reverse Lunge

Reverse Lunge is an effective leg exercise that strengthens your quadriceps, hamstrings, glutes, and core. This variation of the traditional forward lunge is gentler on the knees as you step backward, reducing strain on the joints. The Reverse Lunge is also excellent for improving balance and strength in the lower body.

Correct form and technique

Here’s how to perform the Reverse Lunge correctly:

  1. Stand upright with your feet hip-width apart and arms resting by your sides.
  2. Step backward with your right leg and lower your hips until both knees are bent at about 90 degrees. Your front knee should be directly over your ankle.
  3. Push yourself up from your front foot to return to the starting position.
  4. Repeat the movement with the opposite leg.

Keep your upper body upright and your core engaged to maintain balance and ensure proper technique.

Common mistakes

Here are some common mistakes you should avoid when performing the Reverse Lunge:

  • Knee goes too far forward: Make sure your front knee does not go past your toes. Keep it directly over your ankle to avoid unnecessary strain on the knee.
  • Poor balance: If you lose your balance, start with shorter steps or support yourself with a wall until you feel more stable.
  • Too fast movements: Perform the exercise slowly and controlled to ensure proper muscle activation and avoid injuries.

Variations and modifications

Here are some ways to vary the Reverse Lunge:

  • With weights: Hold a dumbbell in each hand to increase resistance and make the exercise more challenging.
  • Reverse Lunge with knee lift: As you return to the starting position, lift your back knee in front of your body to activate your core and further challenge your balance.
  • Bulgarian Split Squat: Place the back leg on a bench to increase the intensity on the front leg and make the exercise harder.

Reps and sets

For beginners, it is recommended to perform 3 sets of 10-12 repetitions on each side. As you get stronger, you can add weights or increase the number of reps for further challenge.

Breathing tips

Inhale as you step back and exhale as you push yourself up again. Proper breathing helps maintain focus and stability throughout the exercise.

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