# Reverse Lunge with Arm Raise

A bodyweight reverse lunge that raises both straight arms forward to shoulder height as you lower. Trains the quads and glutes while challenging balance on the front leg.

- Beginner · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/bodyweight-rear-lunge-front-raise/video/male.mp4
- HTML: https://seto.fit/exercises/reverse-lunge-with-arm-raise/

## Muscles worked

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

## How to do the Reverse Lunge with Arm Raise

1. Stand tall with your arms at your sides.
2. Step one leg back, raising both arms forward to shoulder height.
3. Lower until your hips approach front knee level.
4. Drive through the whole front foot to stand, arms back down, then switch legs.

### Full technique — 7 steps

1. Stand tall with feet hip-width apart and arms at your sides.
2. Shift your weight onto one leg and step the other leg straight back onto the ball of the foot.
3. As you step back, raise both straight arms forward to shoulder height, palms facing down.
4. Lower until your hips approach front knee level and your back knee moves close to the floor.
5. Keep your torso upright over the front leg with the front foot planted flat.
6. Drive through the whole front foot and bring the back leg forward to return to standing, lowering your arms to your sides.
7. Alternate legs with each rep.

## Common mistakes

- Pushing off the back foot
- Front heel lifting off floor
- Back step too short
- Front knee collapsing inward
- Raising well above shoulder height

## Form cues

- Step straight back
- Stay heavy on front leg
- Front foot stays flat
- Stop at shoulder height
- Torso upright

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 30 s · 3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth**: 3–4 sets of 12–15 reps · rest 1 min 15 s · 3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 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.

- **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/)
- **Barbell**: [Barbell Reverse Lunge](https://seto.fit/exercises/barbell-reverse-lunge/), [Barbell Step-Up](https://seto.fit/exercises/barbell-step-up/)
- **Kettlebell**: [Kettlebell Reverse Lunge](https://seto.fit/exercises/kettlebell-reverse-lunge/), [Goblet Side Squat](https://seto.fit/exercises/goblet-side-squat/)

## 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: [Bodyweight Reverse Lunge](https://seto.fit/exercises/bodyweight-reverse-lunge/) — 40% of bodyweight
- Easier: [Archer Reverse Lunge](https://seto.fit/exercises/archer-reverse-lunge/) — 45% of bodyweight
- **This exercise: Reverse Lunge with Arm Raise — 50% of bodyweight**
- Harder: [Bodyweight Bulgarian Split Squat](https://seto.fit/exercises/bodyweight-bulgarian-split-squat/) — 55% of bodyweight
- Harder: [Bulgarian Split Squat](https://seto.fit/exercises/bulgarian-split-squat/) — Intermediate

## Quick answers

### What muscles does the Reverse Lunge with Arm Raise work?

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

### When should I do the Reverse Lunge with Arm Raise in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

### How many sets and reps of the Reverse Lunge with Arm Raise?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 3 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min 15 s, 3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 4 reps in reserve.

### What can I do instead of the Reverse Lunge with Arm Raise?

Dumbbells: Dumbbell Deficit Reverse Lunge, Dumbbell Front Rack Lunge. Weight plates: Bodyweight Deficit Reverse Lunge, Plate Forward Lunge. Barbell: Barbell Reverse Lunge, Barbell Step-Up. Kettlebell: Kettlebell Reverse Lunge, Goblet Side Squat.

### What is an easier version of the Reverse Lunge with Arm Raise?

Archer Reverse Lunge (45% of bodyweight), Bodyweight Reverse Lunge (40% of bodyweight).

### What is a harder version of the Reverse Lunge with Arm Raise?

Bodyweight Bulgarian Split Squat (55% of bodyweight), Bulgarian Split Squat (Intermediate).

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

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