Reverse lunge

What it is

A single-leg movement in which you step backwards into a lunge and return to standing. Stepping back rather than forward reduces the braking force through the front knee and makes the movement easier to control, which is why it is often the better lunge for most people.

Muscles worked

Primary: Quadriceps, Glutes. Secondary: Hamstrings, Adductors, Calves, Core.

How to perform it

1. Stand tall with your feet together, holding dumbbells at your sides or nothing at all to begin.
2. Take a controlled step backwards with one foot, landing on the ball of that foot.
3. Lower until your back knee is just above the floor and your front thigh is roughly parallel, keeping your torso upright.
4. Drive through the front foot to return to standing, then repeat on the other side or complete all reps on one leg first.

Common form faults

• Front knee collapsing inwards. Keep the front knee tracking over the second toe and drive through the whole foot; strengthen the glutes if it only happens when tired.
• Step too short, so the front knee travels a long way forward. Lengthen the backward step until the front shin is closer to vertical at the bottom.
• Torso pitching forward. Brace the core, keep the chest tall and look straight ahead; lighten the load until you can hold the position.

Programming

A staple single-leg accessory, usually in moderate to higher reps per leg. Excellent for correcting side-to-side differences, and less fatiguing than the Bulgarian split squat for the same volume.