Movement study / 3D
Reverse lunge
Step back and lower while the front foot stays planted.
- Primary muscle regions
- Quadriceps · Gluteals
- What you need
- Clear, level floor
Original simplified 3D figure. Highlights show muscle regions involved, not measured activation or exact anatomy. Playback speed is for viewing, not a prescribed exercise tempo.
Explore the muscular systemPreparing the 3D movement...
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Main: Quadriceps, Gluteals Supporting: Abdominal muscles
One step at a time.
- Stand with feet hip-width apart. Step one foot backward.
- Bend both knees within a comfortable range, keeping the front foot grounded.
- Press through the front foot to stand, bringing the rear foot forward. Change sides.
The quadriceps and gluteals control the lowering and help return the body to standing. The trunk helps maintain balance.