REVERSE LUNGE

Muscles Trained :
Vastus Lateralis, Rectis Femoris, Vastus Intermedius, Vastus Medialis, Gluteus Maximus, Gluteus Minimus, and Biceps Femoris

Joint Actions :
Hip Extension, Knee Extension

Instructions :

1. Stand with your feet shoulder width apart with a slight flex (bend) in the knees.
2. Rest the bar across the trapezius (upper back) with palms wider than shoulder width apart.
3. Take a pronated (overhand) grip.
4. Focus eyes straight ahead.
5. To begin the movement, step backward with one leg and flex (bend) the knee while lowering the body toward the floor.
6. Step at an angle in order to slightly cross your legs allowing an emphasis on the vastus lateralis (outer quadriceps).
7. Keep the hips facing straight ahead.
8. Keep the opposite foot on the ground, allowing the front leg to flex (bend).
9. Continue movement until the back reaches 1 to 2 inches above the ground.
10. Inhale throughout the downward movement phase.
11. Raise the body by extending (straightening) the hips and the knees.
12. Return to starting position.
13. Exhale throughout the upward movement phase.
14. Repeat movement for desired number of repetitions.
15. Switch to the opposite leg and repeat the movement for desired number for repetitions.

Variations :

1. Perform exercise while holding dumbbells that can hang down by your side.

Common Mistakes :

1. Rotating the hips outward in attempt to cross the legs too much during the downward movement phase.
2. Flexing (bending) the torso during the movement instead of keeping the back straight the entire time.
3. Looking down at the ground instead of looking straight ahead.

- Back to Index of Lifts -