Bodyweight Reverse Lunge with Overhead Reach
Master the bodyweight reverse lunge with an overhead reach to build lower body strength, enhance balance, and improve core stability.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Bodyweight Reverse Lunge with Overhead Reach
Bodyweight Rear Lunge
Thighs · Gluteus Maximus · Body weight
Bodyweight Overhead Squat
Thighs · Gluteus Maximus · Body weight
Landmine Overhead Rear Lunge
Thighs · Body weight
Weighted Full Squat with Overhead Press
Thighs · Deltoid Anterior · Weighted
Description
This bodyweight exercise involves a reverse lunge combined with an overhead reach, which helps to improve balance, flexibility, and core strength.
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How to do Bodyweight Reverse Lunge with Overhead Reach
- 01Setup
Stand tall with your feet hip-width apart, chest up, and core engaged, looking straight ahead.
- 02
Step backward with one leg, landing on the ball of your foot, and lower your hips until both knees are bent at approximately 90-degree angles, ensuring your front knee is directly over your ankle.
- 03
As you lunge, simultaneously extend both arms straight overhead, keeping your biceps near your ears and shoulders down away from your ears.
- 04
Push off your back foot to return to the starting standing position, lowering your arms back to your sides in a controlled manner.
- 05
Alternate legs with each repetition, maintaining controlled movement and balance throughout the exercise.
Tips
- Keep your chest upright and shoulders relaxed throughout the movement to maintain good posture and balance, preventing unnecessary strain.
- Engage your core muscles deeply to stabilize your spine and prevent excessive arching in your lower back, especially during the overhead reach.
- Synchronize the lunge and the overhead reach, moving both simultaneously to improve coordination and fluidity of the entire movement.
- Focus on a smooth, controlled descent and ascent, avoiding letting gravity drop you too quickly into the lunge or rushing the return.
Common mistakes
- Leaning your torso too far forward compromises balance and can strain your lower back; keep your chest proud and torso upright over your hips.
- Allowing the front knee to collapse inward (valgus collapse) can stress the knee joint; actively push your front knee slightly outward to align with your mid-foot.
- Rushing the movement reduces muscle engagement and stability; slow down the tempo to maximize control and fully engage your working muscles.
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Get Ellim — FreeQuestions
Is Bodyweight Reverse Lunge with Overhead Reach good for beginners?
Bodyweight Reverse Lunge with Overhead Reach is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Bodyweight Reverse Lunge with Overhead Reach?
You need Body weight to perform Bodyweight Reverse Lunge with Overhead Reach. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Bodyweight Reverse Lunge with Overhead Reach?
Keep your chest upright and shoulders relaxed throughout the movement to maintain good posture and balance, preventing unnecessary strain. Engage your core muscles deeply to stabilize your spine and prevent excessive arching in your lower back, especially during the overhead reach. Synchronize the lunge and the overhead reach, moving both simultaneously to improve coordination and fluidity of the entire movement. Focus on a smooth, controlled descent and ascent, avoiding letting gravity drop you too quickly into the lunge or rushing the return.
What are common mistakes when doing Bodyweight Reverse Lunge with Overhead Reach?
Leaning your torso too far forward compromises balance and can strain your lower back; keep your chest proud and torso upright over your hips. Allowing the front knee to collapse inward (valgus collapse) can stress the knee joint; actively push your front knee slightly outward to align with your mid-foot. Rushing the movement reduces muscle engagement and stability; slow down the tempo to maximize control and fully engage your working muscles.
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Free · iPhone only · Available on the App Store