Discover reverse lunges muscles worked and the benefits of incorporating this move into your fitness routine.

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Enter: the reverse lunge.

This change in momentum strengthens and tones your legs a bit differently than a forward lunge.

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Muscles worked when doing reverse lunges

Lunges are a great strengthening move for your lower body.

They address strength imbalances between the two legs, Wood says.

Reverse lunges have additional strengthening benefits when compared to forward lunges.

Woman walking on a treadmill at the gym.

This puts less stress on the knee, according to thePhysical Therapy in Sportstudy.

The reverse lunge also works your calves during the push-off motion.

Here are five more benefits of reverse lunges.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

This exercise strengthens your quadriceps, hamstrings, glutes, calves, and even your inner thighs.

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As mentioned earlier, your erector spinae muscles along your back also get stronger during the reverse lunge.

These muscles all help support your trunk for improved posture.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

Because lunges require balance, your trunk muscles are activated to keep you stable.

They improve hip mobility

The reverse lunge helps improve your hip mobility with leg extension.

The lunge position also helps boost the flexibility of your hip flexor muscle.

Healthy female training in the gym, performing a hip thrust.

You may feel a nice stretch in the front of your leg as you perform this move.

This helps improve balance and also prevents muscle imbalances.

This translates into fewer injuries and improved function, both in your daily activities and even in sports.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

Lunges require coordination and single-leg stability, Wood says.

Reverse lunges should be a staple in your fitness routine.

Use a mirror as needed to verify your feet placement is correct.

Posture

Your trunk should be upright throughout the move.

You dont want it to bend too far forward or lean too far back.

Use the spot to keep your gaze forward and spine neutral; this will also assist with balance.

Warm-up examples include walking, light jogging, cycling, or somedynamic stretches.

After your workout, do acool-down routinewith stretches likecat-cowandpigeon pose.

FAQ

1.

Which is better: lunges or reverse lunges?

If you have knee pain, a reverse lunge is the better choice.

It also works your glutes and hamstrings more than the forward lunge.

Both lunges are excellent ways to strengthen your lower-body and trunk muscles.

Are reverse lunges bad for your knees?

Reverse lunges are better suited for the knees than forward lunges, Wood says.

Goulette D, Griffith P, Schiller M, Rutherford D, Kernozek TW.

Patellofemoral joint loading during the forward and backward lunge.

2021 Jan;47:178-184. doi: 10.1016/j.ptsp.2020.12.001.

Epub 2020 Dec 4.

Song J, Yoo W. Effect of Backward Versus Forward Lunge Exercises on Trunk Muscle Activities in Healthy Participants.

Comparative Analysis of Lunge Techniques: Forward, Reverse, Walking Lunge.

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