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Legs Workout (9) – Reverse Lunges

April 19th, 2011 · No Comments ·

Reverse lunge with leg lift is a modified version of lunge. It is a great workout to strengthen and tone the gluteal muscles of your buttocks. If you want a firm and lifted butt, look no further and do it part of your workout routine. Other muscles involved in this compound workout are hamstrings and quadriceps.


For athletes, this workout stretches the muscles surrounding the hip joint. Players in basketball, soccer, football, gymnastics and fencing will appreciate this exercise. As for bodybuilders and powerlifters, reverse lunge is good in training the stabilization. The better you master lunge, the more stable you perform exercise like squat.

The key difference between the forward and reverse lunge is that:

  • Reverse lunge put less stress on your knees.
  • You find it easier to maintain your stability in reverse lunge because your weight is mainly on your forward leg. In forward lunge, you balance must shift forward as you step, a condition many novices find it hard to balance.


  1. Stand with your feet shoulder width apart. Put your hand on your waist or hips for balancing purpose if needed.
  2. Look ahead. Slowly lunge back with your right leg as far as you can until its knee is almost in contact with floor. Bend your left knee about 90 degrees. It looks like you are walking backwards. Make sure your front knee does not pass over your toes (on your left feet).
  3. As soon as you lower into the lunge position, contract your gluteal muscles. Your chest is still up. Pause for a moment.
  4. Then, use your forward leg to lift your your body. Do not use the leg you stepped back with to push you up. Hold for a count or two.
  5. Return that leg to the starting position.
  6. Repeat the exercise using another leg.



  • A long lunge emphasizes the Gluteus Maximus (butt) whereas a short lunge emphasizes Quadriceps. In other words, the further your back leg is, the harder your butt muscles are working.
  • Always try to keep your torso as upright as possible during any lunge exercise to minimize the stress on the back.
  • Some people push on with their hands to help themselves up (from the bottom position) but that is cheating. So, do not do it.
  • If you use the back leg to move you up, you are cheating too.
  • For a greater challenge, hold a dumbbell in each hand, with your arms extended by your sides, and complete the exercise. You can also use a barbell, but dumbbells are much more comfortable and natural.
  • If you do reverse lunge hard enough, you may experience soreness, especially when you try to sit down. No worry, that is normal.
  • You can add on Leg Lift to reverse lunge. While you are moving your back leg up, bringing it forward into a knee raise.




Category: Legs

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