鍛錬How to do Reverse lunge
Reverse lunge works the Glutes, quads, hamstrings with no equipment. Key cue: “Step back. Keep your weight on your front heel”
Steps
- Stand with feet hip-width apart
- Take a big step back and lower your back knee toward the floor
- Push through your front heel to return
- Keep alternating sides
How many: 8–12 reps per side
Muscles worked
Glutes, quads, hamstrings
Common mistakes
- Front knee caving in
- Arching your lower back
Easier or harder
| Easier | Hold a wall or chair with one hand |
|---|---|
| Harder | As you come up, drive the back knee up to chest height |
Build a glutes routine with a timer
More glutes exercises
SquatEasy · No equipmentWide squatEasy · No equipmentPulse squatMedium · No equipmentJump squatHard · No equipmentForward lungeMedium · No equipmentSide lungeMedium · No equipmentBulgarian split squatHard · No equipmentGlute bridgeEasy · No equipment
Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.