Primary musclesHip، Leg
EquipmentFull Gym، NO EQUIPMENT
Level—
Suggested3 × 8–12
How to do it
- 1
Reverse Lunge Knee Lift works your core, hamstrings, quadriceps, and glutes. Because it is a unilateral movement, you train each leg on its own while also engaging your stabilizing muscles. That can improve balance and coordination. It is a strong option if you have knee concerns, trouble balancing, or limited hip mobility. Runners can also benefit from this exercise because it builds leg strength. That can help you run more efficiently and may reduce injury risk.
Muscles worked
Target
Quadriceps
Synergists
Gluteus Maximus، Adductor Magnus، Soleus
Dynamic stabilizers
Hamstrings، Gastrocnemius
Stabilizers
Gluteus Medius، Gluteus Minimus، Quadratus Lumborum، Tibialis Anterior، Obliques
