兄弟健美俱乐部 Musclecn.com Since 2000兄弟健美俱乐部 Musclecn.com Since 2000
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后撤弓步

Reverse Lunge

Check the demo, key points and load basis before you train.

AI illustrationReverse Lunge · Panel 1 Set-up: standing with the feet hip-width apart and the hands on the hips (covers step 1) (AI-generated illustration, not a real photo)
01 Reverse Lunge · Panel 1 Set-up: standing with the feet hip-width apart and the hands on the hips (covers step 1) (AI-generated illustration, not a real photo)
AI illustrationReverse Lunge · Panel 2 Step back and descend: the right leg takes a long step back onto the toes and both knees bend, the front shin vertical and the rear knee close to the floor, the torso upright (covers steps 2–3) (AI-generated illustration, not a real photo)
02 Reverse Lunge · Panel 2 Step back and descend: the right leg takes a long step back onto the toes and both knees bend, the front shin vertical and the rear knee close to the floor, the torso upright (covers steps 2–3) (AI-generated illustration, not a real photo)
AI illustrationReverse Lunge · Panel 3 Return: driving through the front foot to stand up and bringing the rear leg back in (covers step 4; the illustration shows the right leg stepping back, and the movement is the same on both sides) (AI-generated illustration, not a real photo)
03 Reverse Lunge · Panel 3 Return: driving through the front foot to stand up and bringing the rear leg back in (covers step 4; the illustration shows the right leg stepping back, and the movement is the same on both sides) (AI-generated illustration, not a real photo)
AI-generated illustration · face based on the member · not a photograph

DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.

Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.

Step-by-step photos · 3Reviewed media · Rights: AI-generated illustration; face based on the site owner's own photos; body, equipment and background generated

Steps

  1. 01

    Stand with the feet hip-width apart, hands on the hips or hanging at your sides.

  2. 02

    Take a long step back with one leg onto the toes while bending both knees to descend, keeping the front shin roughly vertical.

  3. 03

    Bring the rear knee close to the floor without banging it down, and keep the torso upright.

  4. 04

    Drive through the front foot to stand up and bring the rear leg back in; then switch sides, or complete the prescribed reps on the same side first.

Common mistakes

  • The front knee caving clearly inward.
  • Too short a step, so the front knee travels well past the toes and feels compressed.
  • Leaning the torso forward or swaying side to side and losing balance.

Before logging, know the load basis

This exercise is logged as:

Bodyweight
Reps only; body weight is not multiplied in · Reps only
Reps basis: recorded per side · unilateral

The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.

Substitutions

Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.

  • This exercise can replaceDumbbell Forward Lunge

    When it applies: Use when stepping forward bothers the knees or at home without weights; stepping back is easier to control. (AI-assisted translation, pending review)

    Different load basis — re-confirm the weight instead of converting it.

Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.

Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.

Training content is not medical advice. Stop if you feel unwell.