Legs
Front to Back Lunge
A forward lunge and a reverse lunge with the same leg, back to back. It works your quads and glutes and tests your balance, since your other foot stays planted the whole set.
- Works
- Quads, glutes, hamstrings, core
- Equipment
- One dumbbell held at your chest
- Load
- Medium
How to do it
- 1Stand tall holding one dumbbell upright at your chest with both hands.
- 2Step one foot forward into a lunge and lower until your back knee is just above the floor.
- 3Push off your front foot back to standing, then step the same foot straight back into a reverse lunge.
- 4Push back up to standing and go straight into the next forward lunge. Finish your reps, then switch legs.
Cues
- Your planted foot stays rooted the whole set.
- Pass through standing tall before you change direction.
- Slow and smooth beats fast and wobbly.
Common mistakes
- Rushing the change of direction. Momentum makes you wobble. Take a beat at the top before you go the other way.
- Steps too short. Step far enough each way that both knees can bend to about 90 degrees.
- Front knee drifting in. Keep it in line with your middle toes on both the forward and the back lunge.
Easier
Go without the dumbbell, or pause at the top with both feet down before each change of direction.
Harder
Take 3 seconds to lower into each lunge, or hold heavier dumbbells.
Try it: 3 sets of 8 to 12 reps per side, or 30 seconds on and 30 off per side.
What is a front to back lunge?
It's a forward lunge followed by a reverse lunge with the same leg. Most people count one forward and one back as 1 rep. Finish your reps on one side, then switch.
