Reverse Lunge
An alternating lunge that steps backward and returns to the starting stance.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Lunge
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Alternating
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Stand tall with enough clear space behind you.
Do the rep
- Step one foot back and lower both knees under control.
- Push through the front foot and bring the rear foot forward.
What counts as a rep
A rep counts when the front hip crease drops below the front knee and you return to a full stand.
One rep lowers until the front hip crease is below the front knee, then ends after the rear foot returns to a full stand.
Breathing
Breathe in as you step and lower; exhale as you return to standing.
Cues
- Step back softly
- Stay tall
- Drive through the front foot
Common mistakes
Pushing mostly from the rear foot
What you seeThe rear leg drives the body forward from the toes.
FixKeep pressure through the front foot as you stand.
Front-foot pressure keeps the working leg driving the return.
Missing the bottom position
What you seeThe front hip crease stays above the front knee.
FixUse a shorter step or less load and lower to the required depth.
Required depth and a full stance return make each rep complete.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the front foot loses balance or the rear foot cannot return safely.
- End the set when you cannot meet the stated range under control.
General educational content, not individual coaching or medical advice.
Train it in Allena
Allena plans your week around the days you can train, logs every set, and coaches your form from the camera.
Get the app