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.
BEGINNER
Squat And Rear Lunge
Squat And Rear Lunge is an effective lower body exercise that explicitly targets glutes, hamstrings, and quads. It also provides stability and balance to the core.
Demonstration Video
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Target Muscles
Instructions
- Standing up, bring your hands together behind your head. Keep your feet below your shoulders with your toes pointing forward or slightly out.
- Lower your hips to the floor in a full squat position.
- Return to the starting position, pointing your hips towards the ceiling. Be sure you keep your back straight, your core tense, and your chin parallel to the floor.
- Lower your hips to the floor as you bring one leg back into a lunge position. Your back knee will stop about an inch off the floor. Pause and then step forward as you return your hips to the starting position.
Tips
- Don't step back too close to your body. Lean back far enough for your hips to drop freely.
- Don't let your knee bend inward.
- Don't get up from a squat position prematurely.
Alternative Exercises
Scissor Power Switch
Scissor Power Switch strengthens your upper and lower legs, including your hamstrings, glutes, quadriceps, and calves. It is also good to provide muscular and cardiovascular endurance to improve hip mobility.
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