Archer Reverse Lunge — how to, muscles worked, alternatives

How to do the Archer Reverse Lunge

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

Full technique — 8 steps

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

Substitutes by equipment

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

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 30% of bodyweight
Easier Bodyweight Reverse Lunge 40% of bodyweight
This exercise Archer Reverse Lunge 45% of bodyweight
Harder Bodyweight Lateral Lunge 50% of bodyweight
Harder Bodyweight Bulgarian Split Squat 55% of bodyweight

Too hard for now? Start with the Bodyweight Reverse Lunge.

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.