Reverse lunges
Quick Overview
Reverse Lunges primarily target the quadriceps, hamstrings, glutes, and calves, while also engaging the core and promoting stability.
Difficulty: Beginner
Equipment: None (Bodyweight)
Target Muscles
- Quadriceps
- Gluteus Maximus
- Hamstrings
Secondary Muscles
- Calves
- Abdominals (for stability)
- Adductors
How to Perform
- 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 to Avoid
- 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 of Reverse lunges
- Strengthens legs and glutes individually.
- Improves balance and coordination.
- Less stress on the knees for some individuals.