Reverse Lunge Forward Lunge

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and your core engaged.
2. Place your hands on your hips or hold them together at chest height for balance.
3. Fix your gaze on a point straight ahead to help maintain stability throughout the movement.

How to do it

1. Step one foot back into a reverse lunge, lowering both knees until they reach 90-degree angles while inhaling.
2. Push through the heel of your stationary front foot to drive the moving leg forward in one fluid motion.
3. Step directly into a forward lunge with the same leg, lowering your hips until both knees are at 90 degrees while exhaling.
4. Push off the front foot to return to the center starting position, or transition immediately back into the next reverse lunge.

Form checklist

• Keep your torso upright and avoid leaning excessively forward during the transitions.
• Ensure your front knee stays aligned with your second toe and does not cave inward.
• Maintain a 'tracks, not a tightrope' stance by keeping feet hip-width apart for better lateral stability.
• Keep your core braced to prevent the lower back from arching as you move between lunges.

Pro tips

• To maximize the balance challenge, try to swing the moving leg from back to front without letting the foot touch the ground in the middle.
• Focus on driving through the heel of the stationary 'anchor' leg to keep the glutes and hamstrings fully engaged.

Make it harder

• Add a high-knee drive at the midpoint of the transition to increase core demand and explosive power.
• Hold a pair of dumbbells at your sides or a single kettlebell in a goblet position to increase the load.

Frequently asked

What muscles does the reverse lunge forward lunge work?

The reverse lunge forward lunge primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.

What equipment do you need for the reverse lunge forward lunge?

The reverse lunge forward lunge requires no equipment — just your body weight.

Is the reverse lunge forward lunge good for beginners?

The reverse lunge forward lunge is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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