Reverse Lunges Hands Up
Reverse lunges hands up is a bodyweight lunge variation performed with both arms raised overhead throughout. The raised arm position increases the challenge to core stability and thoracic extension, while the reverse step targets the quads and glutes of the front leg.
How to do it
- Stand upright with your feet together and both arms raised straight overhead.
- Step one foot backward into a reverse lunge.
- Lower your hips until both knees are at approximately 90 degrees.
- Keep your arms raised throughout the movement.
- Push back to standing and alternate legs for the desired repetitions.
Form cues
- Raise both arms straight overhead before you start
- Step straight back and lower your back knee toward the floor
- Keep your torso upright with your chest lifted
- Drive through your front heel to return to standing
Breathing: Inhale as you step back and lower your body, and exhale as you push back up to the starting position.
Common mistakes
- Dropping your arms down as you fatigue, which reduces core and upper back engagement
- Stepping backward too narrowly, which causes you to lose your balance
- Leaning your torso too far forward, which shifts work away from your quads and onto your lower back
Muscles worked
Primary: quads. Secondary: glutes, hip flexors, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per leg, rest 60 s
Lose weight
3 sets × 12–15 reps per leg, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps per leg, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have balance concerns, practice near a wall or stable surface for support
- If you feel shoulder discomfort from raising your arms, ease off and keep your hands on your hips
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why are my arms raised during this lunge?
Keeping your arms overhead challenges your core stability and upper back posture, turning a standard leg exercise into a full-body movement.
What should I do if my shoulders get tired?
It is normal for your upper back and shoulders to fatigue first when learning this variation. Take a short break, shake out your arms, and try again with fewer repetitions.
Can I do this exercise if I have knee discomfort?
If you feel sharp pain in your front or back knee, stop immediately. You can try reducing your step depth or switch to a gentler regression.