Bodyweight Reverse Lunge
EquipmentBodyweight
TypeCompound
DifficultyBeginner
Primary:Quadriceps
Secondary:Hamstrings, Glutes, Hip Muscles
Tertiary:Core
Stabilizer:Upper Back, Calves
📋 How to Perform
- Set up with your feet shoulder width apart and your arms by your sides.
- Step back with one leg and allow both knees to bend simultaneously.
- Descend until the back knee touches the floor.
- Drive through the front foot and extend the knee as you stand up fully and return to the starting position.
- Repeat for the desired number of repetitions.
⚠️ Common Mistakes to Avoid
- Twisting the hips as the leg steps back, which tips the pelvis off level and unsettles balance.
- Dropping the back knee hard onto the floor, which jars the knee and loses control of the descent.
- Shifting weight onto the back leg, which takes load off the front leg that should do the work.
