Reverse Lunges
A lower-body strength exercise stepping backward into a lunge, emphasizing glutes, quads, and balance while reducing knee stress compared to forward lunges.
BEGINNER
Reverse Lunge With Reach Back
Reverse Lunge With Reach Back activates your core, glutes, and hamstrings. Moreover, your core and back muscles are also engaged while performing this exercise.
Demonstration Video
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Target Muscles
Instructions
- Stand with your arms hanging out to either side.
- Step back, lowering your hips so that your front knee is bent at a 90-degree angle and your back knee touches the floor. At the same time, stretch your arms towards the ceiling and stretch over your shoulders. Pause and then return to the starting position.
Tips
- Don't let the knee go past the foot.
- Step back far enough so that your hips can drop to the floor.
Alternative Exercises
Bird Dog
Quadruped is a bodyweight floor exercise that strengthens the abdominal muscles, lower back, glutes, thighs, and hamstrings.
Bodyweight Single Leg Hip Thrusts
A unilateral glute-strengthening exercise that elevates one leg to increase demand on the working side, enhancing glute activation, hip stability, and single-leg strength.
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