Reverse Lunge
How to Do It
From standing, step one foot back and lower until both knees reach ~90°, front shin vertical, torso upright, back knee hovering just off the floor. Keep weight in the front heel. Drive through the front foot to return to standing. Alternate or complete reps per side. Keep the core braced and hips square.
Why It Works
Loads the front leg in a single-leg pattern with less knee shear than a forward lunge; the backward step emphasizes glute and hamstring loading and builds unilateral strength, balance, and frontal-plane control.
Hockey Transfer
Develops the single-leg strength and stability behind each stride push-off; the split stance trains balance and the deceleration control used when stopping and changing direction.
Coaching Cues
- "Step back, drop straight down"
- "front shin vertical, weight in the heel"
- "tall chest"
Common Mistakes
Front knee caving in or shooting past the toes; leaning forward; short step (knee over-bends)
Progression / Regression
hold DBs or add a pause
hold a support or reduce depth
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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