SquatcompoundUnilateralBodyweight
REVERSE LUNGE
Step backward into a lunge. More knee-friendly than the forward lunge.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Stand tall, feet hip-width apart.
- 2
Step backward with one foot, lowering the rear knee toward the floor.
- 3
Front shin stays vertical, torso upright.
- 4
Drive through the front heel to return to standing.
- 5
Alternate legs each rep.
THE STANDARD
Rear knee approaches the floor each rep. Front shin vertical. Torso upright.
COACHING CUES
Step back, not forwardRear knee to the floorFront shin vertical
COMMON MISTAKES
Torso leaning forward.
Front knee tracking inward.
SCALING / SUBSTITUTIONS
Hold a wall for balance.
Reduce range of motion.
300WOD APPLICATION
The reverse lunge is a Foundation bodyweight lower body movement.
RELATED EXERCISES
MOVEMENT DETAILS
Movement Category
SquatMovement Type
compoundEquipment
Bodyweight
Primary Muscles
QuadricepsGlutes
Secondary Muscles
HamstringsAbs / Core
Standards
Foundation
Hoplite
Elite
Spartan