Reverse Sliding Lunges for Sports Performance
Sliding reverse lunges that improve single-leg strength, control, and deceleration for sports.
LegsBeginnerStrengthLunge
At a glance
| Muscles worked | Primary: quads & glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Strength · Lunge |
| Sets & reps | 4 sets × 8-12 each side |
| Estimated calories burned | ~30 kcal |
How to do it
- Place one foot on a slider or towel.
- Slide the foot backward into a reverse lunge while keeping the front foot planted.
- Drive through the front heel to return to standing.
- Keep the torso upright and core braced.
- Complete reps then switch sides.
Equipment
- Slider or Towel
Coaching tips
Benefits
Sliding reverse lunges that improve single-leg strength, control, and deceleration for sports.
Common mistakes
Avoid letting the front knee cave or losing balance.
Make it harder
Add weight or slow the tempo.
Make it easier
Perform regular reverse lunges without the slider.
Breathing
Inhale as you slide back, exhale as you drive up.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.