Wall-Supported Reverse Lunge
Master the reverse lunge with wall support! Strengthen legs, improve balance, and perfect form. A beginner-friendly way to build lower body strength.
The Wall-Supported Reverse Lunge mainly works the glutes & hips and quads, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Wall-Supported Reverse Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Wall-Supported Reverse Lunge Variations and Alternatives
How to do the Wall-Supported Reverse Lunge
Positioning:
Stand facing a wall with your feet shoulder-width apart.
Take a step back with your right foot, ensuring your left foot remains planted on the ground.
Place both hands on the wall at shoulder height for support.
Movement:
Slowly lower your body into a lunge by bending your left knee, keeping it directly above your ankle. Your right knee should lower towards the ground, but do not let it touch the floor.
Hold the lunge position for a moment, feeling the stretch in your thighs.
Push through your left heel to return to the standing position.
Repeat the movement with your right leg for the desired number of repetitions.
Switch legs and repeat.
Tips:
Keep your back straight and core engaged throughout the exercise.
Make sure to breathe; inhale as you lower and exhale as you push back up.
Start with a few repetitions and gradually increase as you feel more comfortable.
Wall-Supported Reverse Lunge FAQs
What muscles does the Wall-Supported Reverse Lunge work?
The Wall-Supported Reverse 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 Wall-Supported Reverse Lunge?
None. The Wall-Supported Reverse Lunge is a bodyweight exercise, so you can do it anywhere.
What workout day should the Wall-Supported Reverse Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Wall-Supported Reverse Lunge variations and alternatives?
Similar exercises include the Bodyweight Wall-Supported Half Sissy Squat, Wall-Supported Narrow Lunge, Alternating Against-Wall Push-Up Rear Lunge and Supported Pistol Squat.
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