Legs
Step Up to Reverse Lunge
A step up and a reverse lunge strung together, led by the same leg. You climb up, come back down and step straight back into a lunge, so your legs work going up, coming down and dropping back.
- Works
- Quads, glutes, hamstrings, core
- Equipment
- A pair of dumbbells and a bench, box or step
- Load
- Medium
How to do it
- 1Stand facing a bench or box with a dumbbell in each hand at your sides.
- 2Place your lead foot on top and drive through it to stand up. Step back down to the floor, one foot at a time.
- 3Step that same lead foot back into a reverse lunge, lowering your back knee toward the floor.
- 4Push through your front foot to stand back up. That's 1 rep. Finish your reps, then switch sides.
Cues
- Stand all the way up on the box.
- Step back long so your front heel stays down.
- Get steady between the two moves. Don't rush the switch.
Common mistakes
- Rushing from the box into the lunge. Land both feet on the floor and find your balance before you step back.
- Bouncing off the floor to get onto the box. Let your top leg lift you. Go lighter or use a lower box if you need the bounce.
- Short lunge step. Step back far enough that your front knee stays over your front foot.
Easier
Use a lower step or no weight, and take a short pause between the two moves.
Harder
Go heavier, or take 3 seconds to lower into each lunge.
Try it: 3 sets of 6 to 10 reps per side, or 30 seconds on and 30 off.
Are step ups or lunges better for glutes?
Both work your glutes and quads well, so you don't have to pick one. Leaning forward a little on either puts more of the work into your glutes. This move gives you both in every rep.
