Front Foot Elevated Reverse Lunge (How To & Benefits)
Front Foot Elevated Reverse Lunges are a great addition 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
- Dumbbells (Kettlebell or a Barbell can also be used)
Muscles Worked
- Quads
- 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.
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
Outside of the benefits you would expect to find in a Lunge, the biggest benefit of the Front Foot Elevated Lunge is the increased range of motion. This makes the body work through ranges of motion (and build strength) it might not otherwise in the weight room.
This can lead to improved mobility and decreased risk of injury.
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.
More Links and Info
Need a training program? The Horton Barbell Shop contains a wide variety of programs from Sports Performance Programs to Beach Ready Programs. So, whether you’re looking to improve in your sport, just want to look good at the beach or anything in between – we have a program for you!
If you’d like to check out more lower body exercises, then head over to the Lower Body Lifts section of our Exercise Library. There you’ll find dozens of movements, all with complete detailed instructions.
