Reverse lunge with your own body weight

The starting position for Reverse Lunges is straightforward. Stand upright for the backward lunges and place your feet hip-width apart, possibly slightly pointing outward. Your upper body should remain consistently upright, while the lower back forms a natural arch. Keep your gaze forward, and engage your abdominal muscles.

Movement execution

For the Reverse Lunge with your own body weight, take a step back and inhale during this movement. The step should be large enough for the front leg to form a right angle with the lower and upper leg. Additionally, the knee of the front leg should not protrude beyond the toes. The upper body stays upright throughout the entire execution, and the lower back maintains its slight arch. The movement focuses solely on the lower body. Upon exhaling, push yourself up through the heel of the front foot, return to the starting position, and bring both legs back to hip-width apart. Then, begin the next repetition by taking a step back with the other leg, performing the movement in reverse. Alternatively, you can train one side first and then turn to the other side after reaching the desired number of repetitions.

There is also the option to perform this variation as classic lunges forward.

For this variation of lunges, start in the same way. Take a step back and ensure that your front leg now forms a right angle, while the back leg is stretched. Inhale during the backward movement. Then, push yourself up through the heel and exhale. To return to the starting position, swing the leg from back to front, almost fully extending it. Subsequently, move the leg back to proceed directly to the next repetition.

Stressed muscles and common mistakes

Additional information regarding the involved muscles and prevalent mistakes in performing the Reverse Lunges with one's own body weight can be found on the website Reverse Lunges / Leg Press Lunges.

Alternative variants to reverse lunge with your own body weight

To add variety to your training, you can also engage in similar exercises or explore other variations of the Reverse Lunges with one's own body weight.