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Exercise Profile
  • Target Muscle Group
    Quads
  • Exercise TypeStrength
  • Equipment RequiredValslide
  • MechanicsCompound
  • Force TypePush (Unilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Adductors, Calves, Glutes, Hamstrings, Shoulders, Traps, Upper Back
Target Muscle Group

Quads

Quads Muscle Anatomy Diagram

Valslide Reverse Lunges Overview

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

The Valslide used during Valslide reverse lunges helps keep constant tension on the working leg as there isn’t that brief pause in tension created when stepping back.

Valslide reverse lunges are an excellent way to progress your reverse lunges once the bodyweight variation has been mastered.

Valslide Reverse Lunges Instructions

  1. Set up with your feet shoulder width apart and your arms by your sides.
  2. Place one foot on a valslide and slide that leg backwards as you 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.

Valslide Reverse Lunges 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.
  7. If you don’t have access to valslides then you can use a slide board, towel, or even paper plates on a slick surface such as a wood floor.
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