A reverse lunge, also called a rear lunge, is an easier modification of a forward lunge. You can increase the difficulty of the exercise by using a step and doing an elevated reverse lunge. Start with just your body weight. When that becomes easy, hold dumbbells or a barbell for extra weight.
Identification
A reverse lunge is an easier modification of a forward lunge. During a reverse lunge, you step back with one foot, drop down into a lunge and then press through the heel of your front foot, bringing the back foot forward to return to a standing position. Using a step increases the difficulty of the exercise, because you have to bring your back leg up onto the step. It also increases the balance challenge of the exercise, because you have to lunge back off of the step.
Function
The elevated reverse lunge works the same muscles as a forward or regular reverse lunge. The quadriceps, the muscles on the front of your thighs, are the primary movers. The hamstrings, the muscles on the back of your thighs, and your gluteus muscles assist in the movement.
The front leg — the leg on the step — is the working leg during an elevated reverse lunge. The back leg is the balance leg; you should not place a lot of weight on the back leg.
Execution
To do a reverse lunge with a step, stand on the step with both feet. Step back with your right foot and bend both knees to drop down into a lunge. Continue lowering until your left knee is at a 90-degree angle. Pause for a count and then push through your left heel to power yourself back into a standing position, pulling your right leg back up to the step. Complete all of the repetitions on one side and then do the other side, or alternate legs.
Considerations
Once you can do 15 to 20 repetitions per leg with good form, hold dumbbells or a barbell for extra weight. You can also use a higher step to increase the difficulty of the movement.
Take your time stepping back into the lunge; do not rush. Especially if you use a taller step, you increase your chance of twisting your ankle or losing your balance. Do not add weight until you can perform the exercise flawlessly without weight.
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