Legs
Reverse Lunges
A lunge where you step back instead of forward. It builds your quads and glutes, and because your weight stays over your front foot, it's easier to control than a forward lunge.
- Works
- Quads, glutes, hamstrings, core
- Equipment
- A pair of dumbbells
- Load
- Medium
How to do it
- 1Stand tall with your feet hip width apart and a dumbbell in each hand at your sides.
- 2Take a long step back and start lowering your back knee toward the floor.
- 3Stop when your back knee is just above the floor, front knee over your front foot and chest up.
- 4Push through your front foot to step back to standing. Alternate legs, or do all your reps on one side, then switch.
Cues
- Step back far enough that your front heel stays down.
- Drop your back knee straight down.
- Controlled: take 2 seconds on the way down and never let your knee bang the floor.
Common mistakes
- Stepping too short. Your front heel lifts and your knee shoots forward. Take a longer step back.
- Falling forward onto the front leg. Keep your chest up and your weight in the middle of your front foot.
- Pushing off the back foot. Let your front leg do the work. The back foot is mostly there for balance.
Easier
Go without weight, shorten the range, or hold onto a wall or chair.
Harder
Do 2 full reps, then 2 small pulses at the bottom, and repeat. Or go heavier.
Try it: 3 sets of 8 to 12 reps per side, or 30 seconds on and 30 off.
Are reverse lunges better than forward lunges?
Neither is better, they're just different. Reverse lunges are easier to balance and control because your weight stays on your front foot, so they're a good place to start. Forward lunges add more braking as you step into them.
