Reverse Forward Lunge
Challenge your legs and core with the combo Reverse-Forward Lunge! Builds strength, balance, and coordination.
The Reverse Forward Lunge is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Reverse Forward Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Reverse Forward Lunge Variations and Alternatives
How to do the Reverse Forward Lunge
Stand with your feet hip-width apart, with your arms crossed in front of your chest or your hands on your hips, depending on your preference.
Begin by taking a step backwards with your right foot, planting the ball of the foot on the ground, and lowering your body until your left thigh is almost parallel to the floor. Make sure your left knee is in line with your ankle and does not extend past your toes.
Push through your left heel to bring your right foot forward to the starting position.
Immediately step forward with your right foot into a forward lunge, lowering your body until your right thigh is almost parallel to the floor and your left knee is bent at a 90-degree angle just above the ground.
Push through your right heel to bring yourself back to the starting position.
Repeat the motion by stepping backward into a reverse lunge with your left foot, then forward into a forward lunge with your left foot.
Continue to alternate legs for the desired number of repetitions or sets.
Remember, balance and a controlled pace are crucial for this exercise to be effective and to reduce the risk of injury. If you choose to make it a weighted exercise, hold dumbbells by your sides or a barbell on your shoulders throughout the movement.
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Reverse Forward Lunge FAQs
What muscles does the Reverse Forward Lunge work?
The Reverse Forward Lunge mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Reverse Forward Lunge?
None. The Reverse Forward Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Reverse Forward Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Reverse Forward Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Reverse Forward Lunge variations and alternatives?
Similar exercises include the 4-Reverse & 4-Side Tap Lunge, Alternating Sprinter Lunge, Balance Rear Lunge and Barbell Forward-Backward Lunge.
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