Reverse the Lunge, Build Big Hard Legs

5 Tips To Make Them Your Favorite Exercise

About the Author

by Gareth Sapstead

The Benefits of Reverse Lunges

The standard lunge is a great exercise, but the reverse lunge can do even more. It’s a “complete” exercise that will hit the quads, hams, and glutes, all while sparing your knees. In this article, we’ll explore five tips to make your reverse lunges more effective and help you build big, hard legs.

Tip 1: Keep the Back Leg from Helping Too Much

Reverse lunges are a single-leg exercise, which means they should allow you to focus on developing one leg at a time with very little input from the other side. However, it’s easy to cheat by relying too much on the back leg. To avoid this, make sure that two-thirds or more of the weight is traveling through your front leg. The back foot should provide just a little stability as you lunge back. If you’re relying too much on the back leg, you’re not only cheating yourself out of progress, but you’re also putting unnecessary stress on your knees and hips.

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Tip 2: Make Your Deficit Make Sense (Or Don’t Use It)

A deficit is for a deficit! If you’re elevating your front foot to lunge lower, your knee should drop below the point where it would be hitting the floor (without the deficit). If it doesn’t, then there’s no reason for it. Adding a deficit can be beneficial, but only if you’re doing it for a good reason. If you’re doing it just because you think it looks cool or because you’re trying to impress someone, you’re wasting your time. Make sure you’re using a deficit for a specific purpose, such as to target the lower glute fibers or to add variety to your workout.

Tip 3: Choose Between Alternating vs. Same-Side Lunges

Some people do reverse lunges with alternating legs (left, right, left, right), and others do it with the same leg for the whole set. There’s actually a reason why you might alternate or choose to go with one leg at a time, and it’s pretty obvious once you think about it. Alternating legs is more unstable, which can be beneficial for stabilization and athleticism, but it might not be as effective for building strength and size. On the other hand, doing same-side lunges can be more stable, but it might not be as challenging or effective for building strength and size. Ultimately, the choice is up to you and what you’re trying to achieve with your workout.

Tip 4: Choose Wisely on Weight and Placement

Pick the right tools to do the right job. Randomness in your selection of exercises, whether it’s lunges or any other lift, isn’t an option if you want to achieve a specific goal quickly. Doing reverse lunges while holding a plate over your head has its place, but it’s not the most effective way to build strength and size. Using a kettlebell front rack position can be beneficial for core strength and shoulder stability, but it’s not the best way to load your legs. Choose variations of reverse lunges that allow you to load your legs the most without being held back by some other factor. Typically, holding dumbbells or kettlebells by your sides or a barbell on your back are better choices for that goal.

Tip 5: Adjust Your Form to Target Specific Muscles

Notice how I’ve got a forward shin angle and an upright torso in the deficit reverse lunge. Reverse lunges are extremely versatile. You can easily make minor alterations in body position to shift emphasis. You can place more load through your quads by pushing your front knee forward and keeping your torso more upright. To hit the glutes and hams more, focus on keeping the shin of your front leg more vertical and your torso leaning at more of a forward tilting angle (or hips back). These work best with kettlebells or dumbbells hanging by your sides. Remember, a change in muscle emphasis is a result of manipulating torque at your hips, knees, and spine. If you de-emphasize loading on one joint, you place more stress on another. Use a more hip-dominant reverse lunge if you want stronger glutes and hamstrings, or if you’re trying to take some stress off your knees. And if you want better quads and less load through your low back, then use a knee-dominant lunge. You can also just stick with something in between the two.

When to Do Them

Reverse lunges are typically used as an assistance or secondary exercise to your key indicator lifts. This is largely because the load you can lift is less than what you’d use for squats and leg presses. However, single-leg exercises have similar metabolic demands to these “big” lifts and, in some cases, can create higher muscle activation levels with less joint loading. That’s worth considering. There are also no rules with reverse lunges regarding reps and intensity. Use the set and rep ranges best aligned with your goals. If that requires you to do some heavy, high-quality reps, go for it.

Conclusion

Reverse lunges are a powerful exercise that can help you build big, hard legs. By following the five tips outlined in this article, you can make them even more effective and achieve your goals faster. Remember to keep the back leg from helping too much, make your deficit make sense, choose between alternating and same-side lunges, choose wisely on weight and placement, and adjust your form to target specific muscles. With patience and consistency, you can achieve remarkable results with reverse lunges.

FAQs

Q: Can I do reverse lunges with heavy weights?
A: Yes, you can do reverse lunges with heavy weights, but it’s important to focus on proper form and control.

Q: Are reverse lunges safe for my knees?
A: Yes, reverse lunges can be safe for your knees if you focus on proper form and control.

Q: Can I do reverse lunges for my glutes?
A: Yes, reverse lunges can be a great exercise for your glutes if you focus on keeping the shin of your front leg more vertical and your torso leaning at more of a forward tilting angle.

Q: Can I do reverse lunges for my quads?
A: Yes, reverse lunges can be a great exercise for your quads if you focus on keeping your front knee forward and your torso upright.

Q: How often should I do reverse lunges?
A: You can do reverse lunges as often as you like, but it’s recommended to start with 2-3 times per week and gradually increase frequency as you become more comfortable with the exercise.

Q: Can I do reverse lunges with dumbbells or kettlebells?
A: Yes, you can do reverse lunges with dumbbells or kettlebells, which can add variety to your workout and target different muscle groups.

Q: Can I do reverse lunges with a barbell?
A: Yes, you can do reverse lunges with a barbell, which can allow you to lift heavier weights and target different muscle groups.