Reverse Lunge – An Entire Guide With Form Tips

 

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Reverse Lunge Form Tips Switch Up Your Step Distance To emphasize glute and hamstring involvement take a longer step backwards. To emphasize quadriceps involvement take a shorter step backwards. Regardless of what stance tweaks you make, aim to perform full range-of-motion reps with knees pointing in the same direction as your toes.

How to Do a Reverse Lunge. A. Stand with feet together and hands clasped in front of chest. B. Take a big step backward with the right foot, keeping hips square to the front and pelvis neutral. Lower until both legs are bent at 90-degree angles, keeping chest tall and core engaged.

Keep your head facing forward, with your chin tilted up. Additionally, don’t lock your knees. Tip: Reverse lunges work the leg that’s stationary, which will be your front leg. That means you’ll be working your right leg when you step backwards with your left.

“The reverse lunge is probably the best overall single-leg exercise you can do.” Form notes: Ensure the toes and knee of your back leg are facing the same direction throughout the entire move. Keep your elbows high and in front of you the entire time, with your hands close together by your neck. At this point, the kettle-bells should be resting comfortably on your upper arms. Stand up tall and set your feet at a stance closer than shoulder width, with your feet pointing forward.

Keep chest tall and core engaged. Find “center” and bring both feet together (with weight evenly distributed) between each rep. Don’ts: Take a small step back. (If either or both of your knees is forced to bend at an angle of less than 90 degrees, you need to step farther.).

The reverse lunge is just like the normal lung, except as its name implies you take a step backward rather than forward. The effects on the muscles are the same. But, the reverse lunge places less stress on your knees because the knees cannot extend beyond the toes as easily.

Here’s how to perfect your form: Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Do keep your feet hip-width apart, to avoid walking a tightrope and wobbling to one side. Do engage your core and keep your back straight for stability during the entire movement.

Do use your arms for extra balance by holding them out to your sides if needed. Do keep neck. The reverse lunge is a unilateral exercise than can be used to build strength, muscle hypertrophy, and enhance movement mechanics for strength, power, and fitness athletes.

List of related literature:

Back Lunge with Knee Lift to Front—Step back, down, bring leg through to a knee lift, and return to starting position in this four-count lunge—1) step back 2) lower body 3) lift 4) return back foot to starting position.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Forward lunge: I While maintaining the neutral zone throughout the exercise, the patient is asked to step forward with one leg and lower the opposite knee toward the ground (Figure 15-44).

“Orthopaedics for the Physical Therapist Assistant” by Mark Dutton
from Orthopaedics for the Physical Therapist Assistant
by Mark Dutton
Jones & Bartlett Learning, 2011

For example, a wrestler who experiences problems with the lunge when his left foot is forward should try row and press movements on a double-handle cable column from a half-kneeling position with the right foot forward, then try the same exercise with the left foot forward.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

Moving lunge: Holding on to the seatback, turn diagonally to the right and step out into a partial front lunge with the right foot (left hand holds the chair), letting the left (back) heel lift up (see figure 9.26).

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

► Avoid moving the lunge leg’s knee forward and back; focus on just moving the knee up and down.

“The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself” by Eric Orton, Rich O'Brien
from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself
by Eric Orton, Rich O’Brien
Simon & Schuster UK, 2013

Once you find your ideal stance, set up with the bar touching your shins (or very close to your shins), hinge forward from your hips, externally rotate your hips as you descend (turn your knees outward), and form your grip on the bar.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

This timeI Step 1111139AS you lunge, Don’t airow the backward with your rotate your upper weight to carry right leg into a lunge.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Similarly, work on the lunge line using a chambon (a device that runs from the girth via a headpiece to the bit rings) can encourage the horse to work in a correct outline and develop fitness and strength of the appropriate musculature.

“Diagnosis and Management of Lameness in the Horse E-Book” by Michael W. Ross, Sue J. Dyson
from Diagnosis and Management of Lameness in the Horse E-Book
by Michael W. Ross, Sue J. Dyson
Elsevier Health Sciences, 2010

Generally, forward to back weight shifting is preferable with your legs in a diagonal stance and weight shifted from front leg to back leg (think of it as a “lunge” type movement).

“Handbook of Modern Hospital Safety” by William Charney
from Handbook of Modern Hospital Safety
by William Charney
CRC Press, 2009

The step—up and reverse lunge hybrid is one of my favorite exercises.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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31 comments

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  • Imagine getting hit by a killer when you’re already through the window and start running, lol cause I can and hitboxes are so bad man:( I also hate it when I get into games with urban evaders and blendettes.

  • These are great if you have knee issues. They completely change where the stress is placed and can be great leg builders. They also build stability because it takes more than traditional lunges. Hey guys, I’m new to YouTube and live for fitness. It would be much
    appreciated if you checked out my channel. I do meal prep, supplement reviews and informational/motivational videos. Thanks bros!
    -Certified Personal Trainer/Online Trainer and Certified Weight Management Specialist

  • So, the forward and reverse lunges are the same thing?, but forward lunges is the bad method to do it, and the reverse is the only and correct method to do it?

  • I was doing sprinter lunges as suggested in one of your videos and was feeling a little pain near my patellar tendon.
    Searched ‘pain with lunges’ andthis came up. You really have a solution to everything!

  • But what about the sharp knee pain that hits in the BACK leg? When the knee goes down towards the ground, that is when sharp pain occurs.
    Again, I am referring to the knee pain in the leg that is in the back, with knee touching (or almost touching) the ground. That is where the worst pain is for me, to a point that it is difficult to stand back up. What to do to alleviate that one?
    Thanks in advance

  • Hey there, I’m just starting with exercising at home. Your channel helps a lot. Is it only for man or also for woman?
    Can you do the same with sideway lunges? Reverse them? �� My knees hurt a lot..

  • I don’t get how people can do both legs symmetricaly. I never know if i went far enough with the other leg. Even if i try my best to do both legs equally, i can feel pain on different muscles in each leg.

  • I had arthroscopic surgery on my knee. The Dr had to drain it,cut my ligament and move my knee cap back over. I’ve been going through physical therapy and I find it hard to do lunges and we’ve been practicing after over two months from surgery. Any suggestions on doing lunges and working the knee too strengthen it again. I had Pigmented villonodular synovitis.

  • ever since i started doing reverse lunges with a resistance band the pain in my left knee flares. not sure what to do because the dr. told me to exercise and this happens when i only do a few lunges. I keep doing little by little everyday an i like to think I’m gradually getting better but the pain is making me worry. can you help?

  • I think this advice is incredibly useful. This is the only youtube video with suggest doing the lunge this way. I tried it one time and never go back. It really saves your knees!!

  • Good tutorial on forward lunges and backward lunges but doesn’t real solve the knee pain issue. Also reverse lunges over recruits the Adductor Magnus muscle so for guys who thighs rub together when they walk reverse Lunges is not the way to go.

  • This is so so helpful. I always have pain and stiffness above my knee cap after I do lunges. Will definitely try the reverse lunges instead.

  • You’re first tip is such a good one. When I play and say I’m repairing a gen with someone, if the killers comes towards us but chases my teammate I will instantly start repairing again. You win more games playing that way!

  • I recently started playing, thanks for the tips!! I’m mostly playing defense, healing and unhooking teammates and distracting the killer while they pop generators.

  • เป้าหมาย: ไหล่, Biceps, Triceps, หน้าท้อง, ก้น และ ขา

    ● ยืนขาแยกกันกว้างเท่าสะโพก มือแต่ละข้างถือดัมเบลไว้ข้างตัว
    ● ก้าวเท้าซ้ายไปด้านหลัง สู่ท่า Lunge งอเข่าขวา 90 องศา พร้อมกับย่อหัวเข่าลงหาพื้น และงอข้อศอก มืออยู่ระดับอก แล้วยืดไปด้านหน้าระดับไหล่
    ● ยืนขึ้น เตะขาซ้ายไปข้างหน้าระดับสะโพก นิ้วเท้าชี้ขึ้น พร้อมกับลดแขนลงไว้ด้านข้างลำตัว ทำ 15-25 ครั้ง แล้วสลับข้างทำซ้ำ
    ● ค้างไว้ 1 วินาที แล้วลดระดับแขนและขา กลับสู่ท่าเริ่ม แล้วทำซ้ำกับอีกข้าง นับเป็น 1 รอบ ทำซ้ำ 10 รอบ

  • Im pretty sure i pulled my quad doing this. I did them last week and felt great, went to go again monday and first drop down instant pain in the front of my quad like a 1″ strip half way down my quad.. could be hip flexor? Is that a common issue? Im not in alot of pain so not serious but curious if this is common. I can do all other exercise pain free so donno what happened. Fairly new to actively exercising.

  • Hi, I am a 33 yr old female, that has patellar tendonitis. I have had mild symptoms for at least 6 weeks, but now only experiencing discomfort with certain moves? Should I continue training as normal, only modifying/doing alternates of those moves causing discomfort? Then adding in moves to help strengthen above and below the knee as seen in other videos on your channel? Thanks!

  • community??? DBD has the most TOXIC and annoying assholes that I’ve seen in any game, seriously it makes me want to strangle many of those pieces of shit, the saltiest and worst gamers ever.

  • HI Jeff, I can’t do lunges because I have a disability in my legs and there is a difference of almost 5 cms between them, and the only exercise I can’t do is front or reverse lunges. What could you recommend me?

  • The first time I got a good medkit I got an altruism offering and one of my teammates disconnected and the other two didn’t even try to save me

  • Ranking screws over people who do gens who aren’t the best at chases. Im at rank 1 and i would much prefer to be a lower rank so I can improve at chases a little easier

  • Hloo i m feeling shortness with breathe from few days i check covid test got negative my lungs r not working well
    Doctor said due to ciggratess which i quit asap can u plzzz help me out with lungs exercise soon plzz i m tensed

  • I see you are playing PC, but any tips for looking behind you on PS4? I’m the person running into stuff or fully changing direction. I’m not sure what to adjust to get better at looking behind me.

  • Jeff does them without weights to demonstrate, but does any experienced gym goers actually do this exercise without weights? Do you recommend doing them without weights, because when I add heavier weight it doesn’t seem to be targetting quads, glutes, and abs like they should, it just feels like more stress on my knees, hips and back

  • Does this also apply to when using dumbells for extra weight? I recently have knee pain and I was wondering if it was due to bad form

  • Brilliant. I’ve avoided lunges for years because of that stabbing pain and the days of pain that followed. Going to start slow and see if this changes things.

  • My knee is in very weak condition, I’m no athlete. I reverse lunge five times in the morning and five times at night. It makes my leg stronger.
    That is along with other exercises.

  • Another thing I’ve noticed between regular and reverse lunges is that during a regular lunge, it’s not just the landing, but pushing your body and any added weight backwards (regular) versus pushing straight up (reverse).

    Ayy, and that Kendrick at the end!

  • For me it’s the knee that’s close to the ground that hurts, in my case it’s my left knee. When I alternate, that same knee feels ok…what could I do to alleviate the pain?

  • Glad I found this. I can squat, deadlift and leg press all day long. I’ve always struggled with lunges. Guess since I’ve not done them for a while, and I’m not obligated to do them how I had to back in the high school days, I can start with body weight to work on form and technique and then promote to dumbbells or weighted barbell. Thanks man!!!

  • Would you recommend the reverse lunge for ppl who are slew footed (toes pointed outward) because I have problems with my stability. If I go in the motion with my toes pointed forward then that knee starts to point inward… and if I leave my toes out that feels really uncomfortable putting that force on the side of my foot rather than the ball of my foot