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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Secondary muscles
- Biceps
- Equipment
- Bodyweight
4 Reverse Lunge and 4 Side Taps
4 steps Updated 29/08/2026
4 Reverse Lunge and 4 Side Taps is a bodyweight exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus).
Step by step
How to perform it
- 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.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
45 Degrees Step Out
Last updated: 29/08/2026
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4 Reverse Lunge and 4 Side Taps
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