Reverse Lunge

Purpose/Benefits

The reverse lunge is another exercise that is useful if one wants to include more unilateral training into the workouts to help with asymmetries between the lower extremities. The first benefit of the reverse lunge is that it puts less strain on the knee joints, which is useful for people with knee pain. In addition, this exercise will help to improve balance as you are removing contact with the ground to complete this exercise, but it is not as challenging as the forward lunge since the front leg is more stable. 

Execution and how to perform this exercise:

1. To perform this exercise, ensure that:

1. The core remains braced

2. Upper body remains upright

3. The foot of the stationary leg maintains contact with the ground

1. Specifically the big toe, pinky toe, and heel

2. The starting position is marked by having both feet hip width apart

3. To target the right leg:

1. The left leg will be the stationary leg

2. Bring the right leg behind until a 90 degree angle is formed with both the left and right leg

3. Bend both knees and lower the body with control

4. Make sure that both feet point forwards

5. To return to starting position, push both feet away from the ground until both knees fully extend

6. Return right leg to starting position

4. To target the left leg:

1. The right leg will be the stationary leg

2. Bring the left leg behind until a 90 degree angle is formed with both the left and right leg

3. Repeat steps 3c to 3f

5. Complete 10 to 12 repetitions for 2 to 3 sets