Reverse Lunge + Progressions
What to look for:
- Train track stance (both feet facing forwards)
- Hip width stance
- Front foot heel stays on the floor
- Eyes looking forward
- Controlled movementTall posture – matching torso and front shin angle
- Back knee close to the floor but should not touch
- Shoulders retracted
- Stable hips
- Keep knee > toe in alignment
- Extend hip and knee to drive up to start position
- “Push through the heel of the front foot”
- “Chest up, stay tall”
- “Keep shoulder blades squeezed”
- Regress: If client cannot maintain a solid trunk position you may need to lighten the load or add support to the movement.
- Progress: Once client can perform the movement in control for multiple sets, the coach may decide to progress the client on to a more advanced variation.
- Ideal single leg variation for those who suffer with knee pain.
- Clients with poor thoracic mobility may find the goblet variation better as it encourages thoracic extension.