- Stand upright holding a weight plate in front of your chest.
- Position your feet hip-width apart.
- Brace your core and keep your chest lifted.
- Step one foot backward into a lunge position.
- Lower your back knee toward the floor under control.
- Keep your front knee tracking in line with your toes.
- Lower until both knees are bent at approximately 90 degrees.
- Drive through your front heel to return to the starting position.
- Bring your back foot forward to meet your front foot.
- Alternate legs or complete all repetitions on one side before switching.
PT Will Duru’s Perspective
The plate reverse lunge is one of the most effective exercises for developing lower-body strength, balance, and coordination.
I often use reverse lunges with clients because stepping backward tends to place less stress on the knees compared to forward lunges while still challenging the glutes, quadriceps, and hamstrings.
Holding a weight plate against your chest also encourages better posture and core engagement throughout the movement.
Add this exercise to your training if you want stronger legs, improved balance, better athletic performance, and greater single-leg strength.
About Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.