Reverse Lunge with Overhead Reach (Instructions & Benefits)

The Reverse Lunge & Reach is a dynamic lower-body exercise that combines a reverse lunge with an overhead reach to train strength, balance, and mobility.

While the lunge targets the glutes and quads, the reach opens up the hip flexors and engages the core, making this a great warm-up or mobility-strength hybrid drill.

Primary Muscles Worked: Glutes, Quadriceps, Hip Flexors (stretch)
Secondary Muscles Worked: Hamstrings, Core, Shoulders (stabilization)
Equipment Needed: None (optional: light dumbbell or med ball for added challenge)

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How To Do Reverse Lunge & Reach

Step-by-Step Instructions

1. Set-Up:
   • Stand tall with feet hip-width apart, arms relaxed at your sides.
   • Engage your core and maintain an upright posture.
2. Execution:
   • Step back with one foot into a reverse lunge, lowering until your back knee hovers just above the ground and your front thigh is nearly parallel.
   • At the same time, raise both arms overhead (or reach one arm overhead, typically the same side as the back leg) to create a stretch through the hip flexors.
   • Pause briefly, then drive through the front mid-foot to return to the starting position.
   • Repeat on the other side, alternating legs.
3. Tips for Proper Form:
   • Keep your front knee aligned over your toes. Don’t let it collapse inward.
   • Reach tall through the fingertips without overarching your lower back.
   • Control the step back and step forward. Don’t rush.

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Key Benefits

• Strengthens the lower body while improving single-leg stability.
• Stretches the hip flexors and opens the front of the body.
• Great movement prep drill for squats, running, or athletic activity.

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Modifications and Variations

• Easier Option:
  • Keep the reach shallow instead of fully overhead.
  • Perform a partial lunge if balance or mobility is limited.
• Harder Option:
  • Hold a light dumbbell or medicine ball and press it overhead as you lunge.
  • Add a side bend toward the front leg to deepen the hip flexor stretch.
  • Slow the tempo, especially in the lowering phase.

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Common Mistakes

• Overarching the Back: Keep ribs tucked down when reaching overhead.
• Front Knee Collapsing Inward: Track it in line with the toes.
• Rushing the Movement: Move deliberately to get both strength and mobility benefits.

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Reps and Sets Recommendations

• For Warm-Up/Mobility: 1–2 sets of 6–8 reps per side.
• For Strength/Control: 3–4 sets of 8–10 reps per side, with or without light weight.
• In Conditioning Circuits: Alternate legs continuously for 30–45 seconds.

Reverse Lunge and Reach Variations

If you can’t do Reverse Overhead Lunges, for whatever reason, here are a few alternatives that you may be able to try out.

Reverse Lunge and Rotate

A slight variation to the Reverse Lunge and Reach involves replacing the overhead reach movement with a twist in its place. Keep the Reverse Lunge the same, but as the knee drops down rotate toward the front knee. Use your hand to grab and pull on the leg a little to help pull you through the twist.

Reverse Overhead Lunge

This variation isn’t necessarily a warm-up exercise (unless done with a PVC pipe), but it’s a very similar movement that can use inside the weight room.

To perform a Reverse Overhead Lunge, grab a barbell with a snatch width grip and hold it overhead. From here it’s roughly the same as the Reverse Lunge and Reach. Lock the bar in place overhead, step back, keep the chest upright, drop into the lunge, and then drive yourself back up.

Pistol Squat

Another good single leg alternative for the Reverse Lunge and Reach – that doesn’t require any equipment at all – is the Pistol Squat. If you’re really good at them you literally need no equipment at all, but at most you’ll only need a box or chair to sit down to.

Be careful with using these early in your warm-up. Depending on your body weight and leg strength, Pistol Squats may be way more challenging than your typical warm-up exercise.

More Links and Info

If you’d like more ideas for exercise you can incorporate into your warm-up, head over to the Warm-Up Section of the Exercise Library. There you’ll find a growing collection of warm-up movements, all with step-by-step instructions.

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