Front Foot Elevated Reverse Lunge (How To & Benefits)

Front Foot Elevated Reverse Lunges are a great lunge variation that can be added to almost any lower body workout plan, as it targets multiple muscle groups, including the glutes, quads, and hamstrings.

In a Front Foot Elevated Reverse Lunge, the front foot is elevated on a box or platform (even a weight plate can do the job), placing more emphasis on the front leg and increasing the potential range of motion. This can help to improve balance, stability, and strength.

In this guide, I’m going to teach you how to properly perform a Front Foot Elevated Reverse Lunge as well as explain its benefits and the muscles worked. I’ll also include a few alternative exercises in case you may need them.

How To Do Front Foot Elevated Reverse Lunges

Equipment Needed

Box or Bumper Plate to elevate the front foot
Pair of Dumbbells (Kettlebell or a Barbell can also be used)

Muscles Worked

Quadriceps
Glutes
Hamstrings

Step-by-Step Instructions

Start standing behind a box or platform that is a few inches high (the box does NOT need to be tall).
Place one foot on the box, ensuring your foot is centered and toes are pointing forward.
Step back with your other foot and lower the back knee until it is a few inches from the ground.
Keep your chest up and your core engaged as you lower into the lunge.
Push through your front foot to rise back up to the starting position, driving the back knee up in front of you.
Repeat for the designated amount of reps, then switch sides.

How Many Reps?

The ideal number of sets and reps for Front Foot Elevated Reverse Lunges depends on your training goals:

For Strength Gains: Aim for 3-5 sets of 5-8 reps per leg. You want to use a weight that is challenging but allows you to maintain good form throughout each set.
For Muscle Building (Hypertrophy): Go for 3-5 sets of 8-12 reps per leg. The focus here is on a moderate weight where the last few reps of each set feel tough, but you can still complete them with proper form.
For Endurance: Try 3-4 sets of 12-15+ reps per leg. Use a lighter weight that allows you to maintain the pace and form throughout the higher rep range.
For Beginners: If you’re just starting out, begin with bodyweight only. Aim for 2-3 sets of 8-10 reps per leg to get the hang of the movement and build up your base strength and stability.

Always start with a weight and rep range that feels challenging yet manageable, and progressively increase the difficulty as you get stronger. And don’t forget, quality over quantity! Better to do fewer reps with correct form than more reps with poor form.

Coaching Points

I want to emphasize again that the box does not need to be tall. A few inches tall is enough to create the desired effect. A bumper plate laid on its side can work as a platform if it is flat on the sides.

When you step back, make sure to keep the feet hip to shoulder-width. A common mistake I see is stepping directly behind the front foot which creates a ‘tight-rope’ effect that makes it easy to lose balance.

Benefits of Front Foot Elevated Reverse Lunges

The Front Foot Elevated Reverse Lunge comes with a ton of awesome benefits:

Improved Balance and Stability: Elevating your front foot increases the challenge to your balance. This means your core and stabilizing muscles in the legs get a serious workout, helping improve your overall stability.
Increased Range of Motion: With the front foot elevated, you can dip lower than a regular lunge. This deeper range of motion helps improve hip mobility and is great for working those glutes and hamstrings more intensely.
Reduced Stress on the Knee: Reverse lunges are generally easier on the knees compared to forward lunges. Elevating the front foot takes even more pressure off, making it a great option if you’re concerned about knee health.
Focus on the Front Leg: The elevation means your front leg is doing more work, especially in the quads. It’s a fantastic way to build strength and muscle in that leg.
Versatility: You can easily adjust the difficulty by changing the height of the elevation or adding weights. It’s a flexible exercise that fits a variety of fitness levels.
Unilateral Training: Since it’s a single-leg exercise, it helps correct muscle imbalances between legs. Most of us have one side stronger than the other, and unilateral movements helps even things out.

Front Foot Elevated Reverse Lunge Alternatives

Need an alternative for Front Foot Elevated Reverse Lunges? Here are a couple of exercises you may be able to use instead.

Dumbbell Step-Ups

Dumbbell Step-Ups can make a great alternative for Front Foot Elevated Lunges. They’re also a single-leg exercise that can help improve not only strength but balance and coordination as well.

Some athletes that I’ve worked with that find lunges uncomfortable on their knees are able to do Step-ups without experiencing that pain.

Bulgarian Split Squats

Instead of elevating the front foot, elevate the back foot! Bulgarian Split Squats are another single-leg movement that improves strength and balance.

By elevating the back foot, the back leg is almost completely removed from being able to assist with the movement. This means even more emphasis is placed on the lead leg for each rep.