Quads
Reverse Lunge
The Reverse Lunge is a strength exercise with dumbbells for your quads. Share of the load in the Zulta muscle model: gluteus maximus 24%, quads (vastus lateralis) 15% and quads (vastus medialis) 13%.
Also known as: backward lunge, step back lunge, uitvalspas achterwaarts
How to do it
- Stand with the feet hip-width, a dumbbell in each hand at your sides.
- Step back with one foot and land softly on its ball.
- Bend both knees until the back knee hovers just above the floor.
- Press through the front heel to bring the back foot forward to the start.
- Do all reps on one leg, then switch.
Tips
- Keep the front shin close to vertical by stepping back far enough.
- Stay tall with the ribs stacked over the hips.
Common mistakes
- Front knee caving toward the midline.
- Landing the back foot directly behind the front foot.
- Letting the dumbbells swing.
Muscles worked by the Reverse Lunge
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Stepping back or a deeper range increases hip flexion. A split stance loads the front leg's quads and glute max, the glute medius and adductors keep the knee and pelvis in line, and the trunk resists the narrow base.
Reverse Lunge alternatives
Same equipment
Different equipment
No equipment
Make it harder
Frequently asked questions
What muscles does the Reverse Lunge work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, gluteus medius and quads (rectus femoris) assist.
Is the Reverse Lunge good for beginners?
Yes. The Reverse Lunge is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Reverse Lunge?
For example the Barbell Reverse Lunge, Landmine Reverse Lunge and Deficit Reverse Lunge. They train mostly the same muscles, some with different equipment.
How do you make the Reverse Lunge harder?
Add weight or reps, or move on to the Barbell Reverse Lunge and Deficit Reverse Lunge.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.