Wall Supported Reverse Lunge

Muscles worked

Setup

1. Stand perpendicular to a wall with feet hip-width apart.
2. Place the hand closest to the wall lightly against it at shoulder height for balance.
3. Engage your core and maintain an upright posture with your gaze forward.

How to do it

1. Inhale as you take a controlled step back with the leg furthest from the wall, landing on the ball of your foot.
2. Lower your hips vertically until both knees are bent at approximately 90 degrees, keeping the front knee tracked over the mid-foot.
3. Exhale and drive through the heel of the front foot to return to the starting position.
4. Complete the desired number of repetitions on one side before switching positions to work the other leg.

Form checklist

• Keep the front knee aligned with the second toe, avoiding internal collapse.
• Maintain a neutral spine and avoid leaning excessively on the wall for support.
• Ensure the back knee hovers just above the floor at the bottom of the movement.
• Keep your weight distributed primarily through the front heel and mid-foot.

Pro tips

• To increase glute activation, lean your torso slightly forward (about 15 degrees) while keeping your back flat.
• Focus on 'pulling' yourself down into the lunge with your front leg rather than just stepping back and dropping.
• Use the wall only for fingertip balance to ensure your stabilizing muscles are still being challenged.

Make it harder

• Add a 2-second pause at the bottom of each rep to increase time under tension.
• Slow down the eccentric (lowering) phase to a 3-count to improve motor control.

Frequently asked

What muscles does the wall supported reverse lunge work?

The wall supported reverse lunge primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the wall supported reverse lunge?

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

Is the wall supported reverse lunge good for beginners?

Yes. The wall supported reverse lunge is a beginner-friendly movement and a strong foundation to build on.

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