The Bodyweight Reverse Half Lunge targets the legs and glutes. It involves alternating backwards steps, building balance and muscular endurance while improving stability. It's excellent for activating thighs and toning the buttocks.
Step one foot back, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far. The other knee should be hovering above the ground.
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Keep your back straight and gaze forward, avoid leaning forwards or arching your back.
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Push off the back foot, returning to the starting position.
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Swap legs and repeat for the desired number of reps. Remember to keep the movements slow and controlled.
Stand tall with your feet hip-width apart.
Step one foot back, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far. The other knee should be hovering above the ground.
Keep your back straight and gaze forward, avoid leaning forwards or arching your back.
Push off the back foot, returning to the starting position.
Swap legs and repeat for the desired number of reps. Remember to keep the movements slow and controlled.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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