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Quadriceps · Intermediate

Body Weight Front Foot Elevated Reverse Lunge

Reverse lunge from a low front-foot elevation for increased hip and knee range, unilateral leg strength, and balance.

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Body Weight Front Foot Elevated Reverse Lunge demonstration

Exercise overview

Training details

QuadricepsGlutesHamstrings

Equipment

Bodyweight

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand with the working foot fully supported on a low step and the other foot beside or behind it.
  2. 02Brace your trunk and step the free leg backward into a reverse lunge.
  3. 03Lower through the increased range while keeping the elevated front heel planted.
  4. 04Keep the front knee tracking with the toes and your torso controlled.
  5. 05Drive through the elevated front foot to return to the starting position, then repeat before changing sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBodyweight Front Foot Elevated Curtsy LungeEasier regressionReverse LungeRelated variationBody Weight Curtsy LungeRelated variationBody Weight Lunge Heel KickRelated variationBody Weight Reverse Lunge with Knee DriveRelated variationBody Weight Reverse Lunge with Twist

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteLateral Lunge with Heel TouchComparable substituteAlternating Dumbbell Forward LungeComparable substituteAlternating Dumbbell Deficit Curtsy LungeComparable substituteBody Weight Walking Lunge

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