How to do Reverse Lunge Crane Exercises

The reverse lunge is a safe way to strengthen your glutes, hamstrings and quads. By adding a crane pose to the end of each lunge, you'll also get to work on your balance. Whether you're an experienced athlete or new to the world of fitness, the reverse lunge is an adaptable and effective exercise that you'll never outgrow.

Difficulty: Moderately Easy

Instructions

1. Stand with your feet together and your arms hanging by your sides. If you're going to use weights during the exercise, pick them up, then return to this starting position.

2. Place your front foot on an aerobics step, if you're going to use it during the lunge. Although it's optional, it'll increase the effectiveness of the exercise and give you a better workout.

3. Take a large step backwards with one of your feet (the one not on the step). Place it far enough behind you so that your front leg bends at about a 90-degree angle. If the angle's smaller, you'll work your quads more than your hamstrings.

4. Bend your rear foot so its ball touches the ground.

5. Use the large muscles of your legs and core to push yourself out of the lunge and back into your starting position.

6. Draw the leg you reached backward with in front of you. Bend it at the knee and hold it there for a few seconds. This is the crane portion of the exercise.

7. Repeat the exercise for the desired number of reps. Then, switch legs and repeat all of the steps again.

Tips & Warnings

• Keep your head up and your back straight during the reverse lunge. Bending forward compromises your posture and can lead to neck and back injuries.

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