Reverse Lunge
- Primary musclesQuads
- EquipmentBody Only
- LevelBeginner
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Add it to a workout in the app-
01Phase 1 -
02Phase 2 -
03Phase 3 - 04Phase 4
Muscles worked
Primary muscles
Secondary muscles
Track it in your workout log
Add "Reverse Lunge" to a workout in the AtletIQ app: sets, reps and time are saved to your log.
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How to do it
5 stepsStand tall with your feet shoulder-width apart and your hands on your hips.
Inhale and step back about two feet with your right leg, landing on the ball of the foot.
Lower your hips straight down until both knees are bent to roughly 90 degrees. Keep your torso upright and your front shin close to vertical.
Exhale and push through the front foot to return to standing, bringing the back foot in.
Repeat on the other leg, alternating sides, or finish all reps on one side first.
A longer step shifts the work toward the glutes, a shorter one toward the quads. Your front knee should not collapse inward.
It is easier on the knees than a forward lunge. To make it harder, hold dumbbells at your sides.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.