Reverse Lunges

Description

Reverse Lunges strengthen your glutes, hamstrings, and quads while improving balance and stability. This exercise emphasizes controlled movement to prevent knee strain.

The AntiSumax technique focuses on silent and precise execution for maximum muscle engagement.

Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Core stabilizers

AntiSumax Technique

  1. Stand tall with feet hip-width apart
  2. Step back with one leg, lowering until both knees form ~90° angles
  3. Pause briefly at the bottom, keeping torso upright
  4. Push through the front heel to return to start
  5. Repeat quietly and controlled on each side

Video Demonstration

Progression Tips

Beginner

Bodyweight reverse lunges, 2–3 sets of 8–10 reps per leg.

Intermediate

Add dumbbells or slow tempo, 3–4 sets of 10–12 reps per leg.

Advanced

Weighted with heavy dumbbells or alternating jump lunges, 4–5 sets of 12–15 reps.