Reverse Lunge

Reverse lunges, or backward lunges , are a great exercise that focuses on the glutes , thighs and hamstrings , while challenging balance and stability. This variant of lunge is gentle on the knees and is therefore suitable for all skill levels.

Correct Form and Technique

To perform reverse lunges with proper technique, follow these steps:

1. Stand with your feet hip-width apart and your hands together in front of your chest or at your sides for balance.
2. Take a big step backwards with your right foot and lower your body towards the floor until both knees are in approx. 90 degree angle.
3. Keep your torso straight and make sure your left knee is directly over your ankle.
4. Push through your left heel to come back up to a standing position.
5. Repeat on the opposite leg and continue to switch sides after each repetition.

Remember to activate your core muscles and keep your back straight throughout the exercise.

Common Errors

Some common mistakes during reverse lunges include:

• The knee extends over the toes: Make sure that the knee of the front leg does not go beyond the toes, to avoid unnecessary stress on the knee.
• Bent torso: Keep torso upright; a forward-leaning posture can lead to an incorrect load on the back.
• Lack of balance: If you struggle with balance, you can hold on to a chair or wall until you feel more secure.

Modifications and Variations

Here are some ways to adapt reverse lunges:

• Beginners: Take a small step back and don't lunge too deep. This makes the exercise simpler and easier to control.
• Advanced: Hold dumbbells in both hands for added resistance and an increased challenge.
• Jumping reverse lunge: For those who want a cardio exercise, you can add a small jump when switching legs to increase the intensity.

Number of Repetitions and Sets

Suggested training program for reverse lunges:

• Beginners: 3 sets of 8-10 repetitions per leg.
• Advanced: 3-4 sets of 12-15 repetitions per leg.

Start with fewer repetitions to master the technique, and gradually increase as you become more comfortable.

Breathing technique

Exhale as you push up from the lunge position, and inhale as you descend. Breathing correctly helps you maintain stability throughout the exercise.

Visual Angles and Tips

To ensure correct form, it can be useful to view the reverse lunge from both a side and front angle. This helps you see how your knee and hip placement should be throughout the exercise.