Pallof Reverse Lunge
ID: 391
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- Exercise Types:
- Lower Step, Core Resist
- Contraindications:
- None
- Equipment:
- Floor Based
- Applicability:
- Group&Focus
- Superset?:
- No
- Sprint-able?:
- Yes
Key Teaching Points:
- 1. Breathe consistently — match breathing to movement rhythm.
- 2. Avoid compensation patterns; if form breaks, address the limiting factor.
- 3. Back knee lowers with control — tap the floor gently, do not crash.
Regression:
Half-kneeling holds focusing on pelvic alignment before progressing to moving lunge variations.
Progression:
Introduce a knee-drive at the top of the step to increase hip flexor and single-leg balance demand.
Common Problems:
Pushing off the back toe to assist the return — ensure all drive comes from the front heel.