Reverse lunge

  • Working: quads, glutes
  • less: hamstrings
  • Equipment: No equipment
Reverse lunge: top and bottom position of the repetition, 3D model
Top and bottom of the repetition
Open 3D technique

Technique

  1. Hands on hips, feet hip-width.

  2. Take a long step back (usually ~0.6 of your height) and lower straight down for 2 s: front knee over the heel, thigh parallel to the floor, knee not past the toes.

  3. Up 1 s, bring the leg back.

  4. Trunk nearly upright, a little forward.

  5. Keep a hand near a post or wall for balance.

  6. Alternate sides.

  7. If the knee hurts, make the lunge smaller.

Common mistakes

  • Step too short — take a long step back, front knee over the heel.
  • Knee caving inward — keep it over the foot.
  • Falling forward — keep the torso nearly upright.
  • Losing balance — hand on a post or wall; knee hurts — make the lunge smaller.

More on this equipment

Open 3D in the app

Rotate the model, pause it, look from the side, the front and the top. No sign-up.

Open 3D technique Build a plan for my gym