Strength · Level 1
Reverse lunge
Step back and lower; kinder on the knee than a forward lunge.
- Suggested dose
- 3 × 8 rep per side · 60s rest
- Equipment
- No equipment · or · Dumbbells · or · Kettlebell
- Works
- Quadriceps, Glutes, Hamstrings
- Pattern
- Lunge / single-leg
How to do it
- Stand with your weight on one leg.
- Take a long step back with the other and lower until the knee nearly touches the floor.
- Come back pushing through the front leg.
Key points
- Weight on the front heel
- Stable hips
Common mistakes
- Leaning forward
- Knee collapsing inward
Why it helps your tennis
Controlled deceleration as when moving backward.
Related exercises
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Lunge with rotationForward lunge and trunk rotation toward the front leg.
- World’s greatest stretchDeep lunge, elbow toward the instep and arm opening to the sky.
- Split squatStatic lunge: you go down and up without moving your feet.