Reverse Lunge Progressions and Regressions for Strength, Speed and Power
By Hasani Torres and Gene Coleman
nerally normal. Maintain a three-point contact with your lead foot in relation to the floor. This is important as it allows the athlete to establish what is called tripod foot. Finally, create external rotation torque at the lead hip by squeezing your glutes and shoving the lead knee out to the side while maintaining the tripod foot. The athlete should feel most of the weight been held over the middle of the front foot.
Bottom Position: When the lead thigh is parallel to the ground the athlete should feel stable and completely balanced. Body weight should be evenly distributed between the front and back of their feet.
Ascending: Returning from the bottom of the reverse lunge is all about driving your hips. Press the lead foot against the floor, and bring the other leg forward to complete one rep. During the ascent the front knee needs to remain stable, i.e., keep the lead knee in line with the foot throughout the entire movement.
Coaching Cues:
Keep the head and shoulders up, eyes forward and a stable core throughout the movement
Avoid excessive forward bending at the waist while descending
Keep weight/load over the front leg
Keep the lead knee over the toes on throughout the movement
Avoid excessive anterior tilt of the pelvic, it should be on a neutral/strong position
Maintain a three-contact point on the front foot (tripod foot).
Other Variations:
Sand bag or aqua bag reverse lunge (https://www.google.com/search?client=firefox-b-1-d&q=sandbag+reverse+lunge#fpstate=ive&vld=cid:dbef6d7f,vid:rqckln3X1mU)
Elevated reverse lunge with lead foot on 4-6” box or BOSU ball (https://www.youtube.com/watch?v=52YfJNg7S5M)
MD reverse lunge with torso twist (https://www.youtube.com/watch?v=BmX5GilUR2o)
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Hasani Torres, MS, RSCC, is Assistant Major League Strength and Conditioning Coach for the Cleveland Guardians. Gene Coleman, Ed. D., RSCC*E, FACSM has over four decades as a head strength and conditioning coach (Astros 1978-2012) and strength and conditioning consultant (Rangers (2013-2020). He is Professor Emeritus in the Exercise and Health Sciences Program at the University of Houston – Clear Lake and Website Education Manager baseballstrength.org.