Exercise Guide

Reverse Lunge

Quadriceps, Glutes
Hamstrings, Adductors, Abductors, Calves
rating: Ø 4.53 through 15 votes
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optional:Dumbbell, Dumbbells (2), Kettlebell, Kettlebells (2), Backpack, Medicin Ball
type:Strength, Cardio
Variations available (12)
Starting PositionExecution
Starting Position (Alternative)Execution (Alternative)

General And Specifics

  • the exercise focuses a little more on the glutes and hamstrings than the usual Lunge, because it is more difficult to hold the body in balance, many stabilizing muscles are required
  • additionally, the upper knee region is not strained too much, because angling the leg in the back is easier to do

Starting Position

  • stand upright
  • the feet are hip width apart
  • stretch out the arms in front of you or hold the hands in the hips

Correct Execution

  • make a step back with one foot, only touch the ground with the ball, the heel is in the air
  • lower the body slowly, do not lose the balance, bring the leading thigh in a position parallel to the ground
  • do not let the rear knee touch the ground
  • hold the upper body is straight as possible
  • the leading knee does not protrude the toes, otherwise you provoke joint aches
  • put pressure on the heel of the supporting leg and stretch out the leading leg
  • simultaneously, guide the rear leg forward again
  • do several reps, switch the legs after each rep

tips for the workout

  • impede the exercise by holding some weights in your hands or using a filled backpack
  • also, you can move the upper body down and up several times, before you come back to the starting position
  • to require the adductors and abductors even more, do the Curtsy Lunge
Suggestions for this exercise?!

Related exercise lists:

Glutes, Thighs, Warm-Up, Weight Loss, Legs, Glutes