Reverse Lunges

How to do it

From a standing position, step one foot directly backward. Lower your hips straight down until the trailing knee gently kisses the floor. The front shin remains vertical. Drive powerfully through the front heel to return to a standing position.

The coaching cue

"Pull yourself up with the front hamstring." Do not just push off the back toe; use the front leg to actively drag your bodyweight back to the starting position.

What changes inside an AMRAP

Keep your torso completely upright. Leaning forward shifts the load to the lower back and robs the quads of the intended tension.

Common mistakes

• Stepping back too short, which forces the front shin to angle over the toe.
• Twisting the hips open as the leg goes back, so the torso stops facing forward.

Workouts that use reverse lunges

• The Diverter

  10 minute AMRAP — 16 Reverse Lunges (Total), 8 Diamond Push-ups, 10 Sprawls

• Backdraft

  10 minute AMRAP — 30 Double-Tap Jumps (Penguin Taps), 10 T-Press Ups, 16 Reverse Lunges (Total)

• Deep Circulation

  15 minute AMRAP — 20 Reverse Lunges (Total), 12 Hand-Release Push-ups, 20 Sprawls

• System Flush

  15 minute AMRAP — 16 Reverse Lunges, 10 Pike Push-ups, 30 Mountain Climbers

• Venous Return

  15 minute AMRAP — 20 Reverse Lunges (Total), 12 T-Press Ups, 30 Mountain Climbers

• Quadra-Kill

  5 minute AMRAP — 12 Jumping Lunges (Total), 12 Reverse Lunges (Total)

• The Fulcrum

  15 minute AMRAP — 24 Reverse Lunges (Total), 10 Pike Push-ups, 20 Russian Twists

• The Long Stride

  10 minute AMRAP — 16 Reverse Lunges, 30 Mountain Climbers

• The Long Stride

  15 minute AMRAP — 15 Combat Sprawls, 15 Reverse Lunges, 30 High Knees

• Static Lock

  10 minute AMRAP — 15s Hollow Hold, 10 Reverse Lunges, 20 High Knees

• The Stabilizer

  10 minute AMRAP — 16 Alternating Bird-Dogs, 16 Reverse Lunges, 20 Skater Jumps

• Iron Spine

  15 minute AMRAP — 16 Alternating Bird-Dogs, 16 Reverse Lunges, 30 Mountain Climbers

• The Brace

  15 minute AMRAP — 16 Plank Knee-to-Elbows, 16 Reverse Lunges, 30 Double-Tap Jumps

• The Pacer

  20 minute AMRAP — 10 T-Push-ups, 20 Reverse Lunges, 15 Russian Twists, 30 Skater Jumps

• Tactical Shift

  20 minute AMRAP — 20 High Knees, 10 Pike Push-ups, 20 Reverse Lunges, 10 Plank Shoulder Taps

• Posterior Vanguard

  20 minute AMRAP — 15 Down-Ups, 15 Supine Floor Scapular Shrugs, 20 Reverse Lunges, 20 Double-Tap Jumps

• The Fortress

  20 minute AMRAP — 20s Superman Hold, 10 Commando Planks, 20 Reverse Lunges, 20 Butt Kicks

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.