Reverse Lunge

Toning Exercises Video Series

This video in the series is a reverse lunge. This one will really work all areas of your legs.

It's a great lower body workout to add to your weekly routines.

This move primarily works the hamstrings, quadriceps and the glutes.

After doing several repetitions of this exercise you will really feel it in those muscles.

The quadriceps are the large muscles in your thighs. These muscles extend the knees and flex the hips. So as you do this workout, you will be extending and flexing the hips with each repetition.

The glutes are the muscles in your buttocks. With each repetition you will feel these muscles being worked.

Your hamstrings are the tendons that attach your large muscles at the back of your thighs to your bones.

Keeping these muscles toned will help your legs stay strong which will help you maintain balance minimizing injuries from falling.

To see all the toning exercises in the series, just use the next/previous buttons located below the video on each page.

This workout is just one in a series of many toning exercises.

Exercise #3 - Reverse Lunge

Lunges are another great toning exercise that can be done just about anywhere.  You can use your own body weight or add resistance with resistance bands or dumbbell weight. 

Just be sure you don’t overextend and cause additional injury.  Just take the lunge to the point where you feel toning without stressing the joints. 

A reverse lunge still tones the right muscle groups but with less pressure on the knee. 
  1. Stand with feet together and arms at your sides.
  2. Lift your right leg and move it backwards until you are in a lunge position bending your front leg at a 90 degrees angle putting your weight on the ball of your foot.
  3. While in this position, lower your body down until the back knee almost touches the floor.  If you have knee issues, take this down as far as you can without pain.
  4. Hold this position for a count of 2 to 4 seconds and then return to starting position.
  5. Repeat this for several reps alternating legs each time. 
For a regular lunge, instead of stepping backwards with your leg you would step forward into your lunge.

Watch the video below to ensure you are doing the this move correctly. This video uses dumbbell weights but you can just use your body weight if you want.

Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the reverse lunge on youtube.

Additional Articles

Dumbbell Exercises
Using dumbbell weights can help strengthen those muscles by adding that extra resistance. Learn more about these types of exercises and the benefits of using bands.

Weight Loss Chart
Download this free spreadsheet to track your weight loss progress. You can record the calories in the foods you eat and the calories you burn during your workouts.

Benefits of Exercise
Exercising not only tones muscles and helps you lose weight, but there are many health benefits as well. Check out this article to find out all the benefits of exercise.