Reverse Lunge with Arm Raise — how to, muscles worked, alternatives

How to do the Reverse Lunge with Arm Raise

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

Full technique — 7 steps

Stand tall with feet hip-width apart and arms at your sides.
Shift your weight onto one leg and step the other leg straight back onto the ball of the foot.
As you step back, raise both straight arms forward to shoulder height, palms facing down.
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, lowering your arms to your sides.
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

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 Bodyweight Reverse Lunge 40% of bodyweight
Easier Archer Reverse Lunge 45% of bodyweight
This exercise Reverse Lunge with Arm Raise 50% of bodyweight
Harder Bodyweight Bulgarian Split Squat 55% of bodyweight
Harder Bulgarian Split Squat Intermediate

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

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.