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How to Perform the Front Loaded Reverse Lunge

Before adding load to your lunges it’s worth spending some time perfecting your pattern to ensure that you are using the right muscles throughout the movement.

To help you perfect it, check out my post on, How to Complete a Lunge Properly. If you’re relatively new to the lunge position, it is also a good idea to master some of the other lunge variations before you add load to your lunge.

Here are some  other lunge variations that you can perform:

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After you have mastered all of the above listed lunge variations, the next progression is to add load to your lunge. In the video below I have chosen to use an anterior load – as this type of load helps to ensure that your core stays adequately engaged. It also tends to be an easier option… Depending on what you’re using to weight your lunges that is 😉



With a little help from Ellie 😛


Recommended sets & reps:

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  • 3-4 x 6-10 per side *vary the number of sets based on the amount of weight you are using




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  • Lunge patterns can be completed safely 2-3x per week depending on your current level of fitness and training volume.



Give the Front Loaded Reverse Lunge a try and let me know what you think! If you have any questions about this or any other lunging exercise, don’t hesitate to let me, Jen or Chad know.

Happy lifting!



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About the author

Andrea Lawson has been a practicing Kinesiologist since 2008 and is the founder of Balance in Motion, a training facility created for people to rehabilitate from injuries, improve athletic performance, and crush their health and fitness goals. She is passionate about providing a space where anyone can step foot in and feel both comfortable and productive no matter the injury, age, or stage they may be at in their fitness journey. With this vision, Andrea has witnessed her clients achieve goals they never thought possible, and gain unmatched levels of confidence in themselves, helping them to Go Beyond Better.