Reverse Lunge (Bodyweight)
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The Reverse Lunge (Bodyweight) is a unilateral strength exercise where you step one foot backward into a lunge position, lowering until both knees are bent at about 90 degrees, then push back to standing. Its primary purpose is to build lower body strength, improve balance, and enhance unilateral stability while minimizing joint stress compared to forward lunges. It mainly targets the quads, glutes, and posterior thighs (hamstrings), making it ideal for athletes, beginners, or anyone seeking functional leg power with no equipment needed.
How to Perform Reverse Lunge (Bodyweight)
- 1Stand tall with feet hip-width apart, core engaged, and shoulders back.
- 2Take a deep breath in, then step your right foot back about 2-3 feet, landing on the ball of your foot.
- 3Inhale as you lower your body by bending both knees until your left thigh is parallel to the ground and your right knee hovers just above the floor.
- 4Exhale as you drive through your left heel to press back up to the starting position, bringing your right foot forward.
- 5Complete all reps on the right leg, then switch to the left leg.
- 6Keep your front knee tracking over your toes, torso upright, and avoid leaning forward.
- 7Key form tips: Maintain a 90-degree bend in both knees at the bottom; don't let your front knee pass your toes. Common mistakes: Arching the lower back or allowing the front heel to lift.