How to Do 4 Reverse Lunge And 4 Side Taps

4 Reverse Lunge And 4 Side Taps is a quads exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do 4 Reverse Lunge And 4 Side Taps

  1. 01Stand with feet hip-width apart and step one foot back into a deep lunge until both knees reach 90 degrees.
  2. 02Drive through the front foot to return to the standing position and repeat for four reps.
  3. 03Maintain a slight bend in the standing leg and tap the opposite foot out to the side four times.
  4. 04Keep the hips level and the chest upright throughout both the lunging and tapping phases.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by 4 Reverse Lunge And 4 Side Taps

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the weight in the heel of the front foot during the reverse lunge to maximize glute engagement.

Same coaching engine used inside the A90 app

05 / FAQ

4 Reverse Lunge And 4 Side Taps questions

What muscles does 4 Reverse Lunge And 4 Side Taps work?

4 Reverse Lunge And 4 Side Taps is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do 4 Reverse Lunge And 4 Side Taps correctly?

Stand with feet hip-width apart and step one foot back into a deep lunge until both knees reach 90 degrees. Drive through the front foot to return to the standing position and repeat for four reps. Maintain a slight bend in the standing leg and tap the opposite foot out to the side four times. Keep the hips level and the chest upright throughout both the lunging and tapping phases.

What is the A90 coach tip for 4 Reverse Lunge And 4 Side Taps?

Keep the weight in the heel of the front foot during the reverse lunge to maximize glute engagement.

Is 4 Reverse Lunge And 4 Side Taps suitable for beginners?

4 Reverse Lunge And 4 Side Taps is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for 4 Reverse Lunge And 4 Side Taps?

No. 4 Reverse Lunge And 4 Side Taps is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes 4 reverse lunge and 4 side taps into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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