Video
Instructions
- Stand upright with feet hip-width apart.
- Step one foot backward, lowering your hips until both knees are bent at 90 degrees.
- Keep your front knee aligned with your ankle and your torso upright.
- Push through the front heel to return to the starting position.
- Repeat on the other side.
Technical Tips
- Maintain a straight back and avoid leaning forward.
- Keep your core engaged throughout the movement.
- Ensure your front knee does not go past your toes.
Breathing Tips
- Inhale as you step back and lower your body.
- Exhale as you push back up to the starting position.
Restrizioni mediche
- Knee injuries
- Hip injuries
- Balance disorders
- Severe lower back pain
How is a reverse lunge different from a forward lunge?
A reverse lunge involves stepping backward instead of forward, which reduces knee strain, improves hip stability, and maintains better balance compared to a forward lunge.
Can I do reverse lunges without weights?
Yes, reverse lunges can be performed effectively without weights using only bodyweight, making them ideal for beginners or as part of a warm-up or mobility routine.
What muscles do reverse lunges work?
Reverse lunges primarily target the glutes, quadriceps, and hamstrings while engaging the core, adductors, and calves as secondary stabilizers during the movement.
Are reverse lunges good for knee pain?
Reverse lunges are generally safer for people with knee pain compared to forward lunges because they reduce anterior knee stress while strengthening the supporting muscles around the knee joint.
How many reverse lunges should I do per workout?
Aim for 3 to 4 sets of 10 to 15 repetitions per leg, ensuring you maintain proper form throughout each set to maximize effectiveness and prevent injury.
The Reverse Lunge is a highly effective lower body exercise that targets your glutes, quadriceps, and hamstrings. Unlike the forward lunge, stepping backward reduces knee stress while promoting hip stability and balance. This movement is ideal for building unilateral leg strength and improving coordination, which transfers well to daily activities and athletic performance. Reverse lunges can be performed with bodyweight for beginners or with dumbbells to increase resistance, making them suitable for all fitness levels. By focusing on proper form and controlled motion, reverse lunges help enhance lower body power, improve core stability, and support injury prevention by correcting muscular imbalances. Incorporating this exercise into your training routine enhances functional movement patterns and develops strength that supports squats, running, and jumping. Reverse lunges are also beneficial for activating the glutes effectively, contributing to a stronger and more stable lower body foundation.