4 Reverse Lunge and 4 Side Taps
Expert Advice
Maintain a strong core and upright posture throughout the movement to ensure balance and proper muscle engagement.
How-to-do Steps
- Stand with your feet hip-width apart and hands on your hips.
- Step back with one foot into a reverse lunge, bending both knees to 90 degrees.
- Push through your front heel to return to the starting position.
- Perform four reverse lunges on the same leg.
- After the fourth lunge, stay in the standing position and tap the same leg out to the side four times.
- Repeat the sequence with the opposite leg.
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Muscles Worked
4 Reverse Lunge and 4 Side Taps primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads15%
Hamstrings15%
Calves15%
Glutes15%
Shoulders15%
Chest25%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does 4 Reverse Lunge and 4 Side Taps work?
4 Reverse Lunge and 4 Side Taps primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for 4 Reverse Lunge and 4 Side Taps?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is 4 Reverse Lunge and 4 Side Taps suitable for beginners?
Yes, 4 Reverse Lunge and 4 Side Taps is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
