Bodyweight Reverse Lunge: Does your back knee slam into the floor?
Lower your back knee toward the floor slowly and with control. Do not slam it into the floor.
How to fix it
- From an upright standing position, step back with one foot.
- Lower your back knee toward the floor slowly and with control.
- From the bottom, stand back up in the starting position.
The app sets the reps for your next set
(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 3 sets of 11 reps per side using your bodyweight as planned in your last workout, the app increases your reps to 12 per side. When you log your sets, GYMKC reads your last set and recalculates the reps for your next set.
Get GYMKC on the App StoreCan your back knee touch the floor?
Sources differ. Some suggest keeping your back knee from touching the floor. Others say it is fine for it to touch lightly. Either way, do not slam your back knee into the floor, and lower it slowly with control.
See this exercise in detail
More on the same body part
Sources
- Hoogenboom BJ et al., Applied Sciences (2024)
- Comfort P et al., Journal of Athletic Training (2015)
- Kim AR et al., Sensors (2022)
- ExRx.net, Rear Lunge
- Cleveland Clinic, How To Do Lunges: Form, Variations and Muscles Worked
- Cleveland Clinic, Getting Started With Functional Strength Training
- NASM, Squat Alternatives
- Harvard Health Publishing, Try this: Take a step back
- CNN Health, The reverse lunge: Strengthen and soothe aching knees with this lunge variation
- Mayo Clinic Employee and Community Health, 5 fab exercises to get you moving at work, home
- Song JK et al., Physical Therapy Korea (2021)
- U.S. Army, ATP 7-22.02 Holistic Health and Fitness Drills and Exercises
This article is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.