The reverse lunge.

The major muscles involved are the quadriceps, hamstrings and glutes. The knee and hip joints are flexed on the eccentric (downward) portion of the exercise and extended during the concentric (upward) portion. The abdominals and erector spinea are isometrically contracted throughout the exercise for stabilization.

Much more than the squat, this exercise is an excellent choice for athletes. The biggest advantage for athletes and fitness buffs alike is its ability to strengthen and stretch the muscles surrounding the hip joint. The action strengthened by performing this exercise is imperative for sports like basketball, soccer, football, gymnastics, wrestling and fencing.

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