Alternating Reverse Lunge

oec:alternating-reverse-lunge

A dynamic bodyweight lower-body exercise where you step backward into a lunge on alternating legs, targeting the quadriceps and glutes while placing less stress on the knees than forward lunges.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Alternate Back Lunges, Alternating Backward Lunge, Alternating Step-Back Lunge

How to do it

Setup

Stand tall with feet hip-width apart and your hands on your hips or held together in front of your chest.
Brace your core and keep your gaze directed forward.

Movement

Take a controlled step backward with one leg onto the ball of that foot.
Lower your hips straight down until both knees are bent to approximately ninety degrees, with the back knee hovering just above the floor.
Drive through the midfoot and heel of the front leg to push yourself back up to the starting position.
Repeat the movement by stepping backward with the opposite leg, alternating sides with each repetition.

Breathing

Inhale as you step back and lower your body; exhale as you press through the front foot to return to standing.

Cues

Chest up, torso upright.
Drive through the front heel.
Drop the back knee straight down.

Common faults

Stepping backward directly in line with the front foot, compromising balance.: Keep feet roughly hip-width apart as if stepping along railroad tracks rather than a tightrope.
Allowing the front knee to collapse inward (valgus).: Actively track the front knee in line with the second and third toes throughout the descent and ascent.
Banging the rear knee into the floor.: Control the eccentric descent and stop just above the floor.

Safety

Maintain an upright torso to minimize shear stress on the lower back and knees.

Muscles

Quadriceps prime mover
Gluteus maximus prime mover
Adductor magnus synergist
Hamstrings synergist
Soleus synergist
Gluteus medius stabilizer
Erector spinae stabilizer

Joints

Hip: Flexion, Extension
Knee: Flexion, Extension
Ankle: Dorsiflexion, Plantarflexion

Details

Movement: Lunge
Modality: Calisthenics, Strength
Mechanics: compound
Force: push
Laterality: alternating
Kinetic chain: closed
Level: beginner
Equipment: None
Record: Repetitions
Load: bodyweight, not applicable

variation of Reverse Lunge
substitute for Bodyweight Forward Lunge
substitute for Forward Lunge
progression of Bodyweight Split Squat
regression of Dumbbell Reverse Lunge
regression of Barbell Reverse Lunge

Sources

wger: Alternate back lunges, by clafal (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

alternating-reverse-lunge.json