Also known as: Backward lunge, Stepping lunge
Beginner to intermediate
Bodyweight
Lower body unilateral strength and control
Description
The Bodyweight Reverse Lunge is a unilateral lower body exercise where you step backward into a lunge position, engaging multiple muscle groups while maintaining balance and proper alignment. This compound strength exercise helps develop single-leg stability, strength, and mobility that directly translates to running efficiency.
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Prerequisites
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Execution
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Safety
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Progressions
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Pro Tips
Benefits
Physical Benefits
- Builds lower body strength asymmetrically, helping correct muscle imbalances common in runners
- Improves hip mobility and ankle dorsiflexion, reducing injury risk during long runs
- Develops core stability and balance, essential for maintaining proper running form when fatigue sets in
Performance Benefits
- Strengthens hip extensors (glutes and hamstrings), improving running power and hill climbing ability
- Enhances single-leg stability, reducing lateral movement and energy waste during running
- Develops eccentric quad strength, crucial for downhill running and reducing impact forces on joints
Unique Benefits
- The backward stepping motion creates less stress on the knee joint compared to forward lunges, making it ideal for runners with minor knee issues
- Specifically targets running-specific movement patterns while developing the posterior chain (glutes, hamstrings) that are often underdeveloped in runners
Muscles Worked
Primary Muscles
- Quadriceps: Control the descent and assist with standing back up
- Glutes (maximus and medius): Primary hip extensors during the ascent phase
- Hamstrings: Assist with hip extension and knee flexion
Secondary Muscles
- Core stabilizers: Maintain posture throughout the movement
- Hip adductors and abductors: Provide lateral stability
- Calves: Assist with balance and ankle stability during the movement
Prerequisites
Execution
Safety
Progressions
Pro Tips
Note: This exercise requires careful attention to form and progression. Always prioritize technique over weight, and consider working with a qualified instructor when first learning the movement.
