How To Do A Reverse Lunge Correctly, by Jack Hanrahan Fitness on YouTube. 8 min 21 s.
- Video length
- 8 min 21 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Stand tall with feet hip-width apart and toes pointing forward. Keep your chest up and your gaze ahead, with arms relaxed at your sides or hands on your hips.
Take a breath in and brace your core gently. Shift your weight onto one leg, keeping that foot flat and your knee soft, not locked.
Step the other foot back and lower your body until your front thigh is near parallel to the floor. Keep your torso upright and let the back knee drop toward the floor.
Push through the front foot to stand back up to the start, bringing the back foot forward. Keep the front knee tracking over your toes, not caving inward.
Load the glutes by hinging slightly at the hips as you lower, rather than dropping straight down. This takes strain off the knees and lower back.
Breathe out as you push back up and breathe in as you lower. Move slowly and stay balanced on the front foot instead of wobbling onto the back leg.
Do 6 to 10 slow reps per side, then switch legs. Watch your front knee for inward collapse and keep your heel planted throughout.
If your knees ache, shorten the step and lower less. If your lower back aches, keep your ribs down and stop leaning forward.
Tips and common mistakes
Keep the front heel flat on the floor; lifting it shifts load to the knee.
Take a shorter step if you feel unsteady, then lengthen it as balance improves.
Hold a rail or doorframe with one hand while you learn the movement.
Add a small step under the front foot only once you can do 10 clean reps per side.
Questions
How deep should I go on a reverse lunge?
Lower until your front thigh is roughly parallel to the floor, or as far as you can go while keeping your torso upright and your front heel down. Stop before your knee or back complains.
Why does my front knee hurt during lunges?
Usually the front knee drifts inward or the heel lifts. Keep the knee tracking over the middle toes, plant the heel, and shorten your step until the pain stops.
How many reverse lunges should I do?
Start with 2 to 3 sets of 6 to 10 reps per leg with body weight. Add reps or a light dumbbell only when every rep feels stable and pain-free.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
