Elite Physique The New Science of Building a Better Body

Reverse Lunge
LUNGES
The reverse lunge is a fundamental strength exercise that allows you to use plenty of
load. Compared with a forward lunge, a reverse lunge is a much more stable movement
because the front leg is always on the ground. There are two primary ways to load the
reverse lunge. You can hold a weight on the same side of the leg that’s stepping back.
This offset load increases activation of the vastus lateralis, gluteus medius, and lateral
trunk. The other option is to hold a weight in each hand, which works well for strong
lifters who need more load than one weight can provide.
HOW TO DO IT
1. Stand with your feet together while holding a weight in your left hand hanging
down at arm’s length (see figure a).
2. Take a long step back with your left leg, plant the toes of your trailing leg, and
lower your body until your rear knee is at or near the floor (see figure b).
3. Step back to the starting position.
4. Perform all your reps with one leg, and then switch the weight to your right hand
and repeat the reps while stepping back with your right leg.
a
b
ADVANTAGES
• The reverse lunge is usually a safe option for lifters with a history of knee pain
since the shin can remain vertical throughout the movement.
• A large load can be used because it’s a more stable movement than a forward
lunge.
COACHING CUES
• Avoid any inward buckling of the knee.
• Drive through the heel of the forward leg to increase gluteal activation.
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