Reverse lunges effectively target hamstrings, quads, and glutes while being gentler on the knees compared to traditional lunges. They improve stability, balance, strength, and hip mobility while reducing injury risk.

Benefits of Reverse Lunges:

• Targets entire lower body
• Strengthens core, hips, glutes, quads, hamstrings, and calves
• Improves hip mobility
• Reduces injury risk
• Promotes glute growth
• Easier on knees

Standard Reverse Lunge Technique:

1. Start with an upright spine and engaged core
2. Step backward with one leg
3. Lower until both knees reach 90-degree angles
4. Keep front knee aligned with ankle
5. Hover back knee just above floor
6. Push through front heel to return to start
7. Complete 10 reps per side

Elevated Reverse Lunge Technique:

1. Place weight plates under front foot
2. Maintain upright posture with engaged core
3. Step backward into lunge position
4. Lower until back knee nearly touches floor
5. Keep front knee at 90 degrees
6. Push through elevated foot to return
7. Perform 10 reps before switching sides

Why Choose Elevated Reverse Lunges:

• Greater hip flexion range
• Enhanced glute targeting
• Improved stability
• Less joint stress
• Better for those with mobility issues
• Ideal for progressive overload

For best results, incorporate both variations into your lower body routine, starting with standard reverse lunges before progressing to elevated version.

Related Articles

Previous Articles