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Upper Legs · Body Weight
4 Reverse Lunge and 4 Side Taps
4 Reverse Lunge and 4 Side Taps is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Hip Flexors · Iliopsoas
How to do 4 Reverse Lunge and 4 Side Taps
- Start with feet shoulder-width apart, arms straight in front of your torso.
- Step your right foot back into a reverse lunge, bending both knees to 90 degrees. Return to the starting position by stepping your right foot forward and repeat 1 time.
- Return to standing position and perform four side taps by stepping your right foot out to the side and tapping the floor, then bringing it back to the center. Repeat on the other side.
- Return to starting position and repeat.
Form tips
- Keep your core muscles engaged to maintain balance and stability during lunges and taps.
- Perform each lunge and tap with control to maximize muscle activation and minimize injury risk.
- Ensure your front knee stays aligned with your front foot during lunges to avoid unnecessary strain on your knee joint.
4 Reverse Lunge and 4 Side Taps alternatives
More quads exercises
4 Reverse Lunge and 4 Side Taps FAQ
What muscles does 4 Reverse Lunge and 4 Side Taps work?
4 Reverse Lunge and 4 Side Taps mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and hip flexors work as secondary muscles.
What equipment do you need for 4 Reverse Lunge and 4 Side Taps?
None. 4 Reverse Lunge and 4 Side Taps is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of 4 Reverse Lunge and 4 Side Taps should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is 4 Reverse Lunge and 4 Side Taps good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does 4 Reverse Lunge and 4 Side Taps burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to 4 Reverse Lunge and 4 Side Taps?
Other exercises for the quads include Kettlebell Reverse Lunge, Lunge Reverse With Resistance Band, Dumbbell Reverse Lunge on the Spot and Dumbbell Side Lunge Alternating.
For developers
Use 4 Reverse Lunge and 4 Side Taps in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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