The Reverse Lunge with a Hop exercise is very good for runners who wish to improve leg strength, making a runner less prone to injury.
Position yourself in a lunge with your right leg back. Swing your right leg forward, hopping onto your left foot and return down into a lunge position. Make sure to keep your core engaged at all times; this helps you to keep your chest lifted and not fall forward. Also, keep your knee in line with your toes.
If this exercise is too challenging, try it without the hop. Do 2-3 sets of 12-14 reps on each leg.
Health Benefits of the Reverse Lunge with a Hop Exercise
As a qualified nutritional therapist and health coach, I’m always excited to explore how smart movement can support your health goals—especially when it’s as dynamic and effective as the Reverse Lunge with a Hop. If you’re a runner or simply looking to build strength, this variation delivers in spades.
The Reverse Lunge with a Hop begins with a reverse lunge. You step one leg back, bend both knees to roughly 90°, then propel yourself up by hopping onto the front leg—keeping your core engaged, chest lifted, and ensuring the knee tracks in line with your toes.
Why consider adding this to your routine? Here’s what you gain:
- Enhanced leg strength and stability
This exercise works intensely on the glutes, quadriceps, hamstrings and calves. The hop component challenges your stabilising muscles and engages your core to keep you upright and controlled. - Improved balance and coordination
As a unilateral and plyometric move, it forces each side of your body to work independently. That heightens proprioception and coordination—key for runners and everyday functional movement. - Increased power and athleticism
The explosive hop teaches your muscles to fire quickly and with force—boosting your ability to accelerate, change direction, or power through the final stretch of a sprint. - Gentle on the knees
Stepping backwards, rather than forward, reduces forward stress on the front knee, making it a great option if you’re navigating minor knee sensitivity or simply wish to protect your joints
Take the Next Step in Your Health & Fitness Journey
I hope you enjoy working this Reverse Lunge with a Hop exercise into your daily exercise routine. If you’re looking for more exercise inspiration, feel free to check out these other exercises.
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