Legs · Bodyweight
Reverse Lunge Quick Arms
How to do the reverse lunge quick arms, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Step one foot back into a reverse lunge, lowering your back knee toward the floor while pumping your arms quickly as if sprinting. Drive through your front heel to stand back up, keeping the arm action fast and continuous. Alternate legs with each rep.
- 1Front glute and quad loading as you lower into each lunge
- 2Arms pumping fast to keep the pace and rhythm up
- 3Front heel driving you back to standing under control
Common mistakes
- Don't let the front knee collapse inward or drift past the toes
- Avoid leaning the torso forward; stay tall and braced
- Don't let the quick arms throw off your balance on the lunge
Muscles worked
The reverse lunge quick arms mainly works the quads and glutes, with the hamstrings and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- Front DeltsMinor
- Hip FlexorsMinor
Kovo programs the reverse lunge quick arms for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.