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Exercise Profile
  • Target Muscle Group
    Quads
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePush (Unilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Adductors, Calves, Glutes, Hamstrings
Target Muscle Group

Quads

Quads Muscle Anatomy Diagram

Reverse Bodyweight Lunge Overview

The bodyweight reverse lunge is a bodyweight lunge variation and an exercise used to target the muscles of the leg.

The bodyweight reverse lunge is an excellent stepping stone in the single leg progression scheme.

Add it to your leg workouts to increase your leg strength.

Reverse Bodyweight Lunge Instructions

  1. Set up with your feet shoulder width apart and your arms by your sides.
  2. Step back with one leg and allow both knees to bend simultaneously.
  3. Descend until the back knee touches the floor.
  4. Drive through the front foot and extend the knee as you stand up fully and return to the starting position.
  5. Repeat for the desired number of repetitions.

Reverse Bodyweight Lunge Tips

  1. Reverse lunges are a more advanced progression and should only be utilized once one has the requisite hip and core stability. In general, a proper single leg progression scheme might look like this:
    • Step Up
    • Split Squat > Front foot elevated
    • Reverse Lunge > Front foot elevated
    • Single Leg Squat to Bench
    • Lateral Lunge
    • Bulgarian/Rear Foot Elevated Split Squat (RFESS)
    • Single Leg Squat From Bench
    • Walking Lunge
    • Forward Lunge
    • Single Leg Skater Squat
    • Pistol Squat
  2. Don’t rush the progression scheme, earn the right to use every exercise and don’t neglect any of them.
  3. When you go to push back to the starting position, fight the urge to lead the movement with your shoulders by hyperextending at your spine. Instead, look to drive the movement via force from your lower body.
  4. In the bottom of the movement both of your legs should be at 90 degree angles at the knees.
  5. Keep in mind that with any sort of lunge or split squat pattern, if you want to emphasize the quads, focus on taking a slightly smaller step and drive up through the ball of the foot.
  6. If you want to emphasize the glutes and hamstrings during any sort of lunge or split squat pattern, focus on taking a slightly larger step and drive up through the heel of the foot.
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