Alternating Reverse Lunges
A lower-body strength exercise targeting the quads, glutes, and hamstrings, performed by stepping backward into successive lunges to build balance, stability, and unilateral leg strength.
INTERMEDIATE
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.
Demonstration Video
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Target Muscles
Instructions
- Stand tall, hands-on-hips. Take a big step back with your left foot. Lower your hips so that your right thigh (front leg) is parallel to the floor and your right knee is directly above your ankle. The left knee should be bent at a 90-degree angle towards the floor and the left heel lifted.
- Return to the starting position by pressing your right heel to the floor and stepping forward with your left foot to complete one repetition. Switch legs and step back with your right foot.
Tips
- Be sure to step back and keep your knees at a 90-degree angle.
- Try not to back off too much.
- Do not arch your lower back; keep your core enabled.
Alternative Exercises
Walking Dumbbell Lunge
Walking Dumbbell Lunge increases muscle mass to build up strength and tone your body, especially your core, butt, and legs. It also improves your posture and range of motion.
Dumbbell Alternating Reverse Lunges
A lower-body strength exercise adding dumbbells for increased resistance, targeting the quads, glutes, and hamstrings while improving balance, stability, and unilateral leg power.
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