Reverse Lunge

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