Reverse Lunge

These notes combine advice from 8 reviewed passages across 6 workouts.

Overview

The reverse lunge is a leg-focused movement built around stepping one foot backward and lowering the rear knee. It may be performed as an alternating movement with two weights or combined with an active knee drive. [1] [3] [6]

Basic technique

Keep the body upright as the rear knee descends. In the leg-focused version, bring that knee close to the floor, then exhale as you rise. [5] [6] [7]

Weighted alternating form

Hold two weights and step one foot backward, lowering the rear knee partway. Return and repeat with the other leg. Lower the weight during each backward step while maintaining the upright body angle. [3] [5] [7]

Within a station workout, this weighted alternating form can provide a brief period of relative rest while the legs remain loaded. [4]

Knee-drive variations

For the dynamic version, pull the leg upward quickly as you leave the lunge. In the demonstrated position, point the toes inward and draw the knee slightly inward. [1]

A squat-based knee-drive variation begins with an active knee pull before moving backward into a squat-like descent. In its high-knee form, the leg returns backward naturally. [2]

Sources

1. 2025-04-18, 993.3-1047.5s

Workout: workout:2025-04-18

Passage: passage:2025-04-18:000239-000251

2. 2025-04-24, 1090.5-1119.6s

Workout: workout:2025-04-24

Passage: passage:2025-04-24:000290-000309

3. 2025-06-10, 1012.8-1029.4s

Workout: workout:2025-06-10

Passage: passage:2025-06-10:000277-000283

4. 2025-06-10, 1032.9-1035.7s

Workout: workout:2025-06-10

Passage: passage:2025-06-10:000286-000287

5. 2025-06-10, 1057.7-1065.9s

Workout: workout:2025-06-10

Passage: passage:2025-06-10:000303-000307

6. 2025-06-22, 752.1-764.7s

Workout: workout:2025-06-22

Passage: passage:2025-06-22:000184-000197

7. 2025-09-24, 1766.3-1786.2s

Workout: workout:2025-09-24

Passage: passage:2025-09-24:000538-000543