Exercise guide
Reverse Lunge Quick Arms
- Intermediate
- Compound
- Rep-based
- Back
- Chest
- Lower legs
- Shoulders
- Upper arms
- Upper legs
This dynamic variation combines a standard reverse lunge with rapid, rhythmic arm pumps to challenge core stability, coordination, and cardiovascular endurance. It builds lower body strength while forcing the upper body and core to stabilize against the momentum of the 'sprinter' arm action.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your core engaged.
- Position your arms at your sides with elbows bent at 90 degrees, similar to a running posture.
- Ensure you have a clear path behind you for a full stride length.
How to do it
- Step one foot back and lower your hips until both knees are bent at approximately 90 degrees, inhaling as you descend.
- While holding the lunge or during the descent/ascent, rapidly pump your arms back and forth from the shoulders in a fast, controlled 'sprinter' motion.
- Exhale and drive through the front heel to return to the starting standing position.
- Alternate legs for each repetition, maintaining a high-frequency arm tempo throughout the set.
Form checklist
- Keep your torso upright and avoid leaning forward or twisting as the arms move.
- Ensure the front knee stays aligned over the ankle and does not cave inward.
- Maintain a 90-degree bend in the elbows; the movement should come from the shoulder joint.
- Keep your gaze forward to help maintain balance and spinal alignment.
Pro tips
- Focus on 'bracing' your abs as if someone is about to poke you; this resists the rotational force created by the fast arm movement.
- The faster you pump your arms, the more your core and glutes must work to keep your lower body stable.
Make it harder
- Add a 'power skip' or small hop as you return to the standing position to increase plyometric intensity.
- Hold light weights (1-3 lbs) to significantly increase the demand on the deltoids and core stabilizers.
Frequently asked
- What muscles does the reverse lunge quick arms work?
- The reverse lunge quick arms primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the reverse lunge quick arms?
- The reverse lunge quick arms requires no equipment — just your body weight.
- Is the reverse lunge quick arms good for beginners?
- The reverse lunge quick arms is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee ShuffleIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee Single Leg JumpIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee Two Star JumpsAdvanced · calves, glutes, hamstrings, and quadriceps