Reverse Static Hip-Flexor Lunge
UpdatedThe Reverse Static Hip-Flexor Lunge mainly works the glutes & hips and quads, with help from the hamstrings and hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
Reverse Static Hip-Flexor Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Hip Abductor (gluteus medius)
How to do the Reverse Static Hip-Flexor Lunge
Setup
Stand with feet hip-width apart and take a large step backward with one foot.
Keep your feet on the same tracks they started on (hip-width), not in a straight line.
Maintain an upright torso and engage your core throughout the movement.
Execution
Lower your hips toward the floor until your back knee is just above the ground and both knees form roughly 90-degree angles.
Ensure your front knee is vertically aligned over your front ankle and does not cave inward.
Keep your weight centered between your feet, focusing on driving through the front heel to return to the starting position.
Maintain a consistent, controlled tempo throughout the movement.
Reverse Static Hip-Flexor Lunge FAQs
What muscles does the Reverse Static Hip-Flexor Lunge work?
The Reverse Static Hip-Flexor Lunge mainly works the glutes & hips and quads, with help from the hamstrings and hip abductors (outer thighs). The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Reverse Static Hip-Flexor Lunge?
None. The Reverse Static Hip-Flexor Lunge is a bodyweight exercise, so you can do it anywhere.
What workout day should the Reverse Static Hip-Flexor Lunge go on?
It belongs on leg day in a push/pull/legs routine.
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