# Archer Reverse Lunge

A bodyweight reverse lunge in which one leg steps back and slightly out while the same-side hand draws in to the ribs, like drawing a bow. Trains the quads and glutes and is often used as a dynamic warm-up.

- Intermediate · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/archer-step-back/video/male.mp4
- HTML: https://seto.fit/exercises/archer-reverse-lunge/

## Muscles worked

- Quads: 8/10
- Glutes: 8/10
- Hamstrings: 5/10
- Hip adductors: 5/10
- Hip flexors: 4/10
- Calves: 3/10
- Hip abductors: 3/10

## How to do the Archer Reverse Lunge

1. Stand tall with both arms straight ahead at shoulder height.
2. Step one leg back and slightly out onto the ball of your foot.
3. Pull that side's hand to your ribs as the other arm reaches forward.
4. Drive through the whole front foot to stand, then switch legs.

### Full technique — 8 steps

1. Stand tall with feet hip-width apart and both arms extended straight ahead at shoulder height.
2. Step one leg back and slightly out to the side, landing on the ball of the foot.
3. As you step, pull the hand on that side in to your lower ribs with the elbow drawn back.
4. Keep the other arm reaching straight forward at shoulder height.
5. Lower until your hips approach front knee level and your back knee moves close to the floor.
6. Keep your torso upright over the front leg with the front foot planted flat.
7. Drive through the whole front foot and bring the back leg forward to return to standing.
8. Reach both arms forward again as you stand, then step back with the other leg.

## Common mistakes

- Pushing off the back foot
- Front heel lifting off floor
- Front knee collapsing inward
- Torso drifting too far forward
- Letting the reaching arm drop

## Form cues

- Stay heavy on front leg
- Front foot stays flat
- Push through whole foot
- Reach long through front arm
- Stand tall each rep

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 3 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Bulgarian Split Squat](https://seto.fit/exercises/resistance-band-bulgarian-split-squat/), [Resistance Band Curtsy Lunge](https://seto.fit/exercises/resistance-band-curtsy-lunge/)
- **Kettlebell**: [Kettlebell Bulgarian Split Squat](https://seto.fit/exercises/kettlebell-bulgarian-split-squat/), [Kettlebell Reverse Lunge](https://seto.fit/exercises/kettlebell-reverse-lunge/)
- **Dumbbells**: [Dumbbell Deficit Reverse Lunge](https://seto.fit/exercises/dumbbell-deficit-reverse-lunge/), [Dumbbell Front Rack Lunge](https://seto.fit/exercises/dumbbell-front-rack-lunge/)
- **Weight plates**: [Bodyweight Deficit Reverse Lunge](https://seto.fit/exercises/bodyweight-deficit-reverse-lunge/), [Plate Forward Lunge](https://seto.fit/exercises/plate-forward-lunge/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Diagonal Lunge with Toe Touch](https://seto.fit/exercises/diagonal-lunge-with-toe-touch/) — 30% of bodyweight
- Easier: [Bodyweight Reverse Lunge](https://seto.fit/exercises/bodyweight-reverse-lunge/) — 40% of bodyweight
- **This exercise: Archer Reverse Lunge — 45% of bodyweight**
- Harder: [Bodyweight Lateral Lunge](https://seto.fit/exercises/bodyweight-lateral-lunge/) — 50% of bodyweight
- Harder: [Bodyweight Bulgarian Split Squat](https://seto.fit/exercises/bodyweight-bulgarian-split-squat/) — 55% of bodyweight

## Quick answers

### What muscles does the Archer Reverse Lunge work?

Primary: Quads 8/10, Glutes 8/10. Also works: Hamstrings 5/10, Hip adductors 5/10, Hip flexors 4/10, Calves 3/10.

### When should I do the Archer Reverse Lunge in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Archer Reverse Lunge?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Archer Reverse Lunge?

Resistance bands: Resistance Band Bulgarian Split Squat, Resistance Band Curtsy Lunge. Kettlebell: Kettlebell Bulgarian Split Squat, Kettlebell Reverse Lunge. Dumbbells: Dumbbell Deficit Reverse Lunge, Dumbbell Front Rack Lunge. Weight plates: Bodyweight Deficit Reverse Lunge, Plate Forward Lunge.

### What is an easier version of the Archer Reverse Lunge?

Bodyweight Reverse Lunge (40% of bodyweight), Diagonal Lunge with Toe Touch (30% of bodyweight).

### What is a harder version of the Archer Reverse Lunge?

Bodyweight Lateral Lunge (50% of bodyweight), Bodyweight Bulgarian Split Squat (55% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/