4-Reverse & 4-Side Tap Lunge
Build lower body strength & balance with this dynamic lunge variation! Reverse to side taps target quads, glutes, & core.
The 4-Reverse & 4-Side Tap Lunge mainly works the glutes & hips and quads, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
4-Reverse & 4-Side Tap Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Obliques
4-Reverse & 4-Side Tap Lunge Variations and Alternatives
How to do the 4-Reverse & 4-Side Tap Lunge
Start by standing upright with your feet hip-width apart. Keep your arms by your sides or on your hips.
Take a step back with your right foot and lower into a reverse lunge. Your right knee should nearly touch the ground, and your front thigh should be parallel to the floor. Make sure your left knee is directly over your ankle and not pushing past your toes.
Push through your left heel to return to the standing position.
From the standing position, immediately lift your right leg out to the side, keeping your toe pointed forward and leg straight. This is the side tap.
Place your right foot back to the ground in the starting position.
Repeat the reverse lunge and side tap three more times with the right leg.
After completing four reverse lunges and four side taps on the right side, switch to the left leg and perform the same movements.
Continue alternating between sides for the desired number of reps and sets.
Remember to maintain good posture throughout the exercise! Keep your core engaged, and your shoulders relaxed to maximize the effectiveness of the workout and avoid injury.
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4-Reverse & 4-Side Tap Lunge FAQs
What muscles does the 4-Reverse & 4-Side Tap Lunge work?
The 4-Reverse & 4-Side Tap Lunge mainly works the glutes & hips and quads, with help from the hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the 4-Reverse & 4-Side Tap Lunge?
None. The 4-Reverse & 4-Side Tap Lunge is a bodyweight exercise, so you can do it anywhere.
What workout day should the 4-Reverse & 4-Side Tap Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some 4-Reverse & 4-Side Tap Lunge variations and alternatives?
Similar exercises include the Bodyweight Reverse Lunge with Overhead Reach, Side Split Half Lunge with Twisting Inner-Thigh Tap, Lateral Tap in Position Squat and Reverse Forward Lunge.
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