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reverse-lunges

Reverse lunges represent a variation of the traditional forward lunges. They are executed in a backward direction and can be performed, for instance, with dumbbells, a barbell, on a leg press machine, using a cable machine, or simply with one's own body weight. Engaging in reverse lunges, also known as backward lunges or back lunges, not only targets your thighs and glutes but also enhances your coordination and balance. Another advantage of reverse lunges is that they exert less pressure on the knee joints compared to conventional forward lunges.

Note:

Within the lunges category, there are not only front lunges and back lunges but also side lunges, which place a more pronounced stimulus on the inner thighs.

Muscles stressed during reverse lunge

During reverse lunges, the primary focus is on the gluteus maximus (buttock muscle) and the quadriceps femoris (four-headed thigh muscle). Additionally, the hamstring muscles (biceps femoris) play a supportive role. Therefore, the targeted muscle groups align with those in traditional lunges.

Reverse lunge on the cable

To strengthen the muscles of the legs and buttocks, utilizing the cable machine for reverse lunges is a viable option. However, this variation requires a careful selection of the weight. It should be light enough to execute the backward lunge correctly, yet not too light to provide assistance when stepping back onto the platform. The use of cable machine weight facilitates the upward step, making this form of reverse lunges one of the simplest.

Note:

In the following section, the reverse lunge with the cable machine on an elevation is discussed. Nevertheless, this exercise can also be performed without elevation, while maintaining the same movement pattern.

Body Position:

To perform the reverse lunge with the cable machine, position yourself on an elevation. Your feet are hip-width apart and almost extended. The upper body is upright, and the lower back maintains a natural curvature. Hold the cable handle in front of your chest with both hands, attached to the lower block. Keep your gaze forward, engage your abdominal muscles to initiate the movement.

Movement Execution:

During reverse lunges with the cable machine, take a large step backward from the elevation. The elevation creates a natural flexion in the front leg, typically sharper than a right angle. The rear knee moves toward the ground, while the upper body and arms remain unchanged. Subsequently, push yourself back up through the heel and bring the back leg forward. It lands beside your standing leg, both at hip-width apart.

Reverse lunges on the multi press

For those finding lunges with a barbell too challenging, training on the leg press machine provides an intriguing alternative. Although the range of motion is limited, the guided nature of the exercise makes reverse lunges on the leg press machine popular in the gym.

Body Position:

To perform reverse lunges on the leg press machine, position yourself hip-width directly in front of the barbell of the leg press machine. Your legs are almost extended. Grip the barbell outside your shoulders with your hands. Keep the upper body upright, and the lower back maintains a slight curvature. Gaze forward, engage the abdominal muscles. Now, lift the barbell slightly upward to release the attachment and place the weight on your trapezius or the rear shoulder muscles.

Movement Execution:

Initiate the movement by taking a step backward. The front leg bends during this step. The stride should be large enough for the upper and lower leg of the front leg to form approximately a right angle. The upper body remains upright with a slight arch in the lower back. However, due to the limited range of motion on the leg press machine, it may lean slightly forward. Then, push yourself up through the heel of the front leg, simultaneously pushing the barbell in the guide rail of the leg press machine upward, and step back with the leg into the hip-width starting position.

Reverse lunges with the barbell

For reverse movement exercises with additional weight, the option to use the barbell is available. This exercise closely resembles split squats with the barbell.

Body Positioning

In reverse movement lunges with the barbell, position yourself hip-width in front of a rack. Then, grasp the barbell and lift it from the rack. Subsequently, move away from the rack to have sufficient space for the reverse movement lunges with the barbell. Your back should be upright, the lower back forming a natural arch. Keep your gaze forward, and engage the abdominal muscles.

Execution of Movement

To initiate the reverse movement lunges with the barbell, take a large step backward. The front leg bends, creating a right angle between the upper and lower leg. The knee should not extend beyond the toe. The back leg is straight, and the knee moves just above the ground. Then, inhale and gather strength to push yourself back up through the heel of the front leg, returning to the upright starting position. The upper body remains completely upright without leaning backward or forward. In the starting position, the legs are once again side by side.

Reverse lunges with dumbbells

To increase the difficulty of reverse lunges, you can use additional weight in the form of dumbbells.

Body Positioning

For lunges backward with dumbbells, start by positioning yourself in a hip-width stance. Hold a dumbbell in each hand, arms hanging down the sides of your body and almost fully extended. The back is upright, forming a natural arch in the lower region to protect the spinal discs. Direct your gaze forward and engage the abdominal muscles. Alternatively, lunges with dumbbells can also be performed on a box, on which you stand. The movement pattern remains the same, only you are standing on a box.

Execution of Movement

Begin lunges backward with dumbbells by taking a large step backward. Choose the stride length so that the front leg forms a right angle, and the knee does not extend beyond the toes. Due to the bending of the front knee, the upper body automatically moves downward while remaining upright. Then, exhale and push yourself up through the heel to return to the starting position, where both legs are once again hip-width apart.

Lunges Backward with Dumbbells Lunges Backward with Dumbbells Additionally, you can perform lunges with dumbbells on a box. The execution remains entirely identical. However, you start on a box, increasing the stretch during the typical lunge movement. Then, push yourself back up to return to the box.

Reverse lunge with your own body weight

One way to practice reverse lunges is to do them without additional weight. This type of exercise is ideal for getting familiar with the movement and gradually easing into it.

Body Position

The starting position for reverse lunges is straightforward. Stand upright for the backward steps, place your feet hip-width apart, and possibly let them point slightly outward. The upper body should be completely upright, the lower back forms a natural arch. Keep your gaze forward, and engage the abdominal muscles.

Execution of the Movement

For reverse lunges without additional weight, take a step backward while inhaling. The step should be large enough for the front leg, along with the upper and lower leg, to form a right angle. The knee of the front leg should not extend beyond the toes. The upper body remains upright throughout the movement, and the lower back maintains a slight arch. The movement occurs only in the lower body. When exhaling, push yourself up through the heel of the front foot, return to the starting position, and place the legs back to hip-width apart. Then start the next repetition by taking a step back with the other leg, repeating the mirrored movement. Alternatively, you can train one side first and then turn to the other side after the desired number of repetitions.

Info

Alternatively, this variation can also be performed forward as classic lunges.

For this type of backward step, you start in the same way. Take a step back and make sure that your front leg forms a right angle. In contrast, the back leg is stretched. Inhale as you move back. Then, push yourself up through the heel and exhale. If you want to return to the starting position, swing the back leg forward, almost fully extending it. Then move the leg back again to continue directly with the next repetition.

Common mistakes when doing backward lunges

To fully exploit the potential of reverse lunges, you should avoid mistakes. The following helpful tips assist you in flawlessly executing the exercise.

✅ Too small a step backward: The step in reverse lunges must be large enough. The front leg should form approximately a right angle, and the knee should never extend beyond the toes.

✅ Knee inward or outward: The knee should neither sway inward nor outward during reverse lunges but should always be in alignment with your feet.

✅ Curved back: Keep the back continuously upright, and the lower back should remain in its natural arch. Avoid curving the back throughout the entire exercise.

✅ Heel lifts off the ground: The heel of the front leg should remain on the ground throughout the entire movement. Ensure a stable stance to effectively perform reverse lunges.

✅ Swinging upper body: The upper body should stay consistently upright and move vertically. Make sure your upper body doesn't sway forward or backward during the upward or downward movement.