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How to Reverse Lunge

How To Reverse Lunge

For beginners and fitness buffs alike, lunges should be a consistent part of your training regimen. This exercise is versatile and simple to carry out whether you’re in the gym, at home or on the road traveling for work. They’re simple enough to even do on a lunch break at the office!

Lunges not only strengthen and tone your lower body, they are also functional movements that are replicated in everyday activities like climbing stairs. Learning how to perform this exercise properly will protect you from injury as well as make the most out of each movement. Better yet, incorporating this technique into your workouts will help you sculpt the fantastic booty you want (which is important whether you’re a man or a woman)!

Reverse Lunge


To perform a proper reverse lunge, start the movement by standing with your feet about hip width apart. Avoid keeping your feet too close together as this will make it difficult to stay balanced. Step straight back with your right leg, lowering your body toward the ground until your front knee reaches 90 degrees. Your back knee should be close to the ground. Return to the standing position by putting most of the pressure on your left heel while contracting the glute. Repeat this movement with the left leg.

Key Considerations

Remember to keep your core tight as this will increase your balance throughout the movement. Push your chest out , keep your shoulders back and flare your lats (latissimi dorsi, the broadest muscles of your back) to maintain good posture throughout the movement. Push your butt back as far as possible to further engage the glute. As you step back, avoid leaning backwards. Keep about 90 percent of the pressure on the heel of the front foot.

When focusing on contracting the activated muscles, you should feel this exercise in your quads, glutes, hamstrings, calves and core. I personally feel reverse lunges in my glutes the most. As you master this technique, you can add dumbbells, a barbell or a little jumping in between each lunge to increase the difficulty of the movement.

Now that we’ve broken down the steps, let’s take a look at how to execute a perfect reverse lunge: 

Why the Reverse Lunge?

I prefer reverse lunges for my clients for a number of reasons. Standard forward lunges are effective, as they engage your hamstrings, gluteus medius and gluteus maximus.  However, the forward movement increases the risk of injuring the knee joint. It can also be difficult to perform for people who have had previous knee-related injuries. Reverse lunges are generally better for beginners and safer for your knees. Plus, they have the added challenge of making you move in direction that we usually don’t spend a lot of time traveling in.

Master this Move for a Killer Backside

I know they aren’t easy, but I encourage you to learn to love reverse lunges! They are effective bodyweight exercises that work the core, butt and legs. You can also incorporate reverse lunges into your other exercises to help burn more fat and calories, increasing your cardio training. Reverse lunges are a great way for both men and women to shape, tone, lift and sculpt the butt. Mix these into your routine today!

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