Lunges Forward And Back

Time
1 min
 
Equipment
None
 
Strength
Stretch
Shoulders
Arms
Chest
Core
Back
Legs

A front-to-back lunge pair targeting quads, glutes, and hamstrings. Ideal for building leg strength and control without any jumping or impact.

You'll start with forward lunges, stepping out and driving back up, then switch to reverse lunges where you step behind instead. The backward version shifts more work to your glutes and demands extra balance – same muscles, different challenge.

Training movement in both directions builds more balanced leg strength and improves your body's ability to decelerate safely. Research suggests reverse lunges are particularly joint-friendly, putting less stress on the knees than their forward counterpart.
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Exercises

  • Alternating Lunges

  • Reverse Alternating Lunges