Lower-body strength is essential for skating speed, power, and durability, but not all strength exercises load the body in the same way. When poorly coached, common lower-body movements can place unnecessary stress on the knees and fail to transfer effectively to on-ice performance.

The bodyweight reverse lunge is one of the most effective tools coaches can use to build skating-relevant strength while reducing knee stress. When performed correctly, it teaches athletes how to load the hips, control forward knee travel, and apply force into the ground in a way that closely mirrors skating mechanics.

Why the Reverse Lunge Works for Hockey Players

Compared to forward lunges, the reverse lunge naturally shifts more of the load into the hips and glutes. This makes it a valuable option for hockey players who need strong hip extension without excessive shear forces at the knee.

Key benefits include:

• Increased glute involvement during the concentric phase

• Reduced anterior knee stress compared to forward lunges

• Improved balance and unilateral control

• Better transfer to skating stride mechanics

For developing players, this makes the reverse lunge a safer and more productive choice when building foundational lower-body strength.

Skating Mechanics and Lunge Mechanics

Skating is not an upright movement. During the push phase, the athlete operates with a forward shin angle and a forward torso position while producing force through the hip, knee, and ankle.

The reverse lunge allows coaches to reinforce this exact pattern.

When the athlete steps backward, the front leg becomes the working leg. If coached properly, the knee is allowed to travel forward, and the torso matches the shin angle. This position reflects the posture athletes use on the ice far more accurately than a vertical shin or upright torso.

How to Coach the Bodyweight Reverse Lunge

Setup

• Feet start hip-width apart

• Athlete steps straight back into the lunge

Descent

• Front knee drives forward naturally, without collapsing inward

• Torso leans forward to match the shin angle

• Weight stays balanced through the entire foot, with an emphasis on the ball of the foot

Ascent

• The player actively pulls the ground with the front foot to engage the hamstrings

• Transitions into pushing the ground away

• Finishes by extending through the hip and knee, squeezing the glute first, then the quad

The goal is smooth force transfer, not speed or load.

Common Errors to Watch For

• Shifting body weight backward during the step

• Keeping the shin vertical

• Allowing the knee to cave inward

• Relying on the knee rather than the hip to stand up

• Rushing the movement instead of controlling it

Correcting these faults early helps protect the knee and ensures the exercise carries over to skating performance.

Progressing the Exercise

Athletes should first master the bodyweight version. Once mechanics are consistent, the same movement pattern can be loaded using goblet, suitcase, or bilateral dumbbell variations.

Because the pattern remains unchanged, athletes carry their improved mechanics directly into loaded strength work, increasing both safety and effectiveness.

Final Thoughts

The bodyweight reverse lunge is more than a basic lower-body exercise. It is a teaching tool that helps athletes learn how to load the hips, control knee position, and apply force in a skating-specific way.

When used consistently and coached effectively, it builds resilient lower-body strength, reduces knee stress, and lays a foundation that supports faster and more efficient skating.

About the Author

Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players. He has trained athletes from youth hockey through the NHL and regularly presents on skating mechanics, injury prevention, and long-term athletic development.
📲 Follow on Instagram: @martell.elite.fitness