Reverse Lunges

Overview

Reverse lunges step backward instead of forward, shifting emphasis toward the glutes and reducing shear forces on the front knee. Because the center of mass stays closer to the front foot, many athletes find reverse lunges friendlier on the joints while still building unilateral leg strength.

They serve as a gateway to heavier split‑stance work like split squats or Bulgarian lunges and slot easily into strength circuits, Functional Fitness programming, and rehab settings where controlled hip loading is desired.

How to Perform

Lock in these checkpoints every rep:

• Set‑Up: Stand tall with feet hip‑width, dumbbells at sides or bodyweight hands on hips.
• Step Back: Reach one foot directly behind, landing on ball of foot while keeping torso tall.
• Descent: Lower until front thigh is parallel and rear knee hovers an inch from floor; front shin stays near vertical.
• Drive Up: Push through full front foot, return to standing, and repeat on opposite side.

🎯Coaching Cues 🎯
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➡️ "Brace the core, stay tall"
➡️ "Drop straight down, not forward"
➡️ "Push through the whole front foot"

Technique Focus

Keep 90‑degree angles in both knees at the bottom—this ensures even hip and quad loading while protecting the patellar tendon.

Drive through the front foot from heel to big toe; avoid rocking forward onto the rear toe on ascent.

• Neutral pelvis: prevent anterior tilt as you step back.
• Front-knee tracking: align over second toe.
• Full-foot pressure: tripod contact for stability.

Common Mistakes

Leaning forward shifts load to low back—cue chest tall and eyes forward.

Front heel lifting signals step length too short or ankle mobility issue.

Rear knee slamming indicates loss of control; slow eccentric tempo.

• Valgus collapse—drive knee out.
• Bouncing off back toe—control descent.
• Uneven dumbbells—use matching weights.

Reverse vs. Forward vs. Walking Lunges

Different lunge directions bias muscle recruitment and movement goals:

• Reverse Lunge – step back; more glute/hamstring load, lower knee shear, easier balance reset.
• Forward Lunge – step forward; greater quad demand and deceleration control, higher knee torque.
• Walking Lunge – continuous forward steps; adds dynamic balance and conditioning element.

Variations & Progressions

Toggle difficulty and loading style with these options:

• Bodyweight Reverse Lunge – base pattern for volume or warm‑up.
• Dumbbell Goblet Reverse Lunge – anterior load increases core demand.
• Barbell Reverse Lunge – high load potential; rack on back or front.
• Deficit Reverse Lunge – front foot on plate to increase range.
• Rear‑Foot‑Elevated Reverse Lunge – step back onto low box for deeper hip flexion.

Mobility Focus

Tight hip flexors limit rear‑leg extension and force torso lean. Address with couch stretch (2×30 s each side) pre‑session.

Ankle dorsiflexion on the front leg keeps the heel grounded—perform weighted ankle rocks 2×10 reps before loading heavy.

Benefits & Carryover

Reverse lunges build unilateral strength that balances dominant‑leg imbalances and supports bigger bilateral lifts.

The backward step reinforces hip stability used in sled pushes, running acceleration, and change‑of‑direction sports.

Wrap‑Up

Reverse lunges offer joint‑friendly single‑leg strength and teach hip control in a safer pattern than forward lunges for many athletes. Master balance, load steadily, and they’ll shore up weak links from glutes to core.

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