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1. 2020 (101Exercise.com). Without taking a middle step, bring the right hip and knee into flexion and step onto a box that has been placed just in front of the left foot ( Figure 3 ). This is "BW Reverse Lunge" by Marty on Vimeo, the home for high quality videos and the people who love them. You power this movement with your front leg, driving into your heel as you step back up to stand. How to do Crossover Reverse Lunge: Step 1: Stand up straight and place your feet about shoulder width apart. The platform alone is also perfectly fine as a starting point. 3. For doing this leg-strengthening exercise, you should have adequate ankle and hip mobility, without which flexing the foot can be difficult and you may get stuck at the ankle while doing the lunge. I totally agree with your reverse lunge thought process. 2/ Press through your left heel to shift your weight back on to your right foot, extending your left leg into the air, then reverse into the lunge. The movement during the reverse lunge lets you get deeper than the traditional lunge, helping you to maintain correct joint angles for optimum strength. Movement is done with less momentum, and thus easier to control. We use cookies to make wikiHow great. Tip: Reverse lunges work the leg thats stationary, which will be your front leg. Pick a weight that is challenging but doesnt make you lose your form. Variation: Do your reverse lunges in a squat rack to enable you to get into your starting position more easily. When in doubt, always go with the lighter weight, then increase it once the exercise stops feeling challenging. Include your email address to get a message when this question is answered. You can also just stick with something in between the two. Start the exercise by standing straight in a shoulder-width stance and the hands on your hips. The reverse lunge, unlike the traditional forward lunge, is done by extending one of the legs backward. The Benefits Of Reverse Lunges The reverse lunge is probably the best overall single-leg exercise you can do, Hulslander says. 3. It will also produce a brutal training effect. Stand with your planted foot on a sturdy step, and then lunge backward with your other leg. [3] Variation: If you can't go all the way down, its okay to modify the reverse lunge so that youre not lowering your body as much. When you first start doing reverse lunges, you can use your own body weight to get results. That means you'll be working your right leg when you step backwards with your left. If youre not sure where you should put your arms, try both positions to see which one is best for you. You can find weighted medicine balls in a variety of weights, typically ranging from 2 to 20lb (0.91 to 9.07kg). {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/96\/Do-a-Reverse-Lunge-Step-1-Version-3.jpg\/v4-460px-Do-a-Reverse-Lunge-Step-1-Version-3.jpg","bigUrl":"\/images\/thumb\/9\/96\/Do-a-Reverse-Lunge-Step-1-Version-3.jpg\/aid1725100-v4-728px-Do-a-Reverse-Lunge-Step-1-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"