Reverse Lunge
Step back, drop the back knee softly, push through the front heel.
How to do it →Reverse Lunge vs Wall Sit
Both train your quads. Here's how they differ, and when to pick each one.
Wall Sit
Back flat on the wall, thighs level with the floor, breathe.
How to do it →Side by side
| Reverse Lunge | Wall Sit | |
|---|---|---|
| Kit | Bodyweight | Bodyweight |
| Main muscles | Quads, Glutes | Quads |
| Also works | Adductors, Hamstrings, Core | Glutes |
| Bench needed | No | No |
| One side at a time | Yes | No |
| Works at home | Yes, no kit | Yes, no kit |
| Starting load | Your bodyweight | Your bodyweight |
How each one feels
Reverse Lunge
- Take a big step backwards.
- Lower your back knee softly towards the floor.
- Push through your front heel to step back up. Switch sides.
Watch out for: Front knee collapsing inwards.
Wall Sit
- Slide down until your thighs are roughly level with the floor.
- Knees over ankles, breathe steadily and hold.
Watch out for: Hips higher than knees (too easy).
Reverse Lunge: pros and cons
- + No kit needed, so you can do it anywhere.
- + One side at a time helps even out imbalances.
- + Also works your adductors and hamstrings.
- − Harder to add weight in small steps as you get stronger.
- − Takes twice as long because you do each side.
- − Can be awkward if your knee needs looking after.
Wall Sit: pros and cons
- + No kit needed, so you can do it anywhere.
- + Really focused on your quads.
- − Harder to add weight in small steps as you get stronger.
Which should you pick?
- Pick Reverse Lunge if you train at home, travel a lot, or want something you can do anywhere.
- Pick Wall Sit if you train at home, travel a lot, or want something you can do anywhere.
- Reverse Lunge needs no kit, so it's great at home or when the gym's packed.
- Reverse Lunge trains one side at a time, which helps even out imbalances.
- Wall Sit needs no kit, so it's great at home or when the gym's packed.
- Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.
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