4 Reverse Lunge and 4 Side Taps

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Iliopsoas

How to do it

1. Start with feet shoulder-width apart, arms straight in front of your torso.
2. Step your right foot back into a reverse lunge, bending both knees to 90 degrees. Return to the starting position by stepping your right foot forward and repeat 1 time.
3. Return to standing position and perform four side taps by stepping your right foot out to the side and tapping the floor, then bringing it back to the center. Repeat on the other side.
4. Return to starting position and repeat.

Form tips

• Keep your core muscles engaged to maintain balance and stability during lunges and taps.
• Perform each lunge and tap with control to maximize muscle activation and minimize injury risk.
• Ensure your front knee stays aligned with your front foot during lunges to avoid unnecessary strain on your knee joint.