Reverse Lunge to Half Pistol Squat
The Reverse Lunge to Half Pistol Squat 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.
Optional Equipment
Reverse Lunge to Half Pistol Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Deep Core (transverse abdominis)
How to do the Reverse Lunge to Half Pistol Squat
Setup
Stand tall with feet hip-width apart on a stable surface.
Performing the Movement
Reverse Lunge: Step backward with one foot. Keep your front knee aligned with your ankle and drop your back knee toward the ground until both legs form a 90-degree angle. Keep your torso upright.
Transition: As you stand back up from the lunge, do not place the back foot fully on the floor. Instead, bring it forward into a balance position.
Single-Leg Squat: Lower your hips by bending the knee of the standing leg, maintaining balance. Extend your non-supporting leg forward to prevent it from touching the ground.
Completion: Push through the heel of the standing leg to return to the starting position.
Tips
Balance: Use your arms for counter-balance, reaching forward as you lower into the single-leg squat.
Keep Core Engaged: Maintain a braced midsection to protect your lower back and help with stability.
Reverse Lunge to Half Pistol Squat FAQs
What muscles does the Reverse Lunge to Half Pistol Squat work?
The Reverse Lunge to Half Pistol Squat 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 Lunge to Half Pistol Squat?
None. The Reverse Lunge to Half Pistol Squat is a bodyweight exercise, so you can do it anywhere.
Is the Reverse Lunge to Half Pistol Squat 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 Lunge to Half Pistol Squat go on?
It belongs on leg day in a push/pull/legs routine.
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