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Exercises/Reverse Lunge
QuadricepsBeginner

Reverse Lunge

A lunge where you step backward into a split stance. Easier on the knees and balance than a forward lunge while training the quads and glutes.

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Primary muscles

  • Quadriceps
  • Glutes (Gluteus Maximus)

Secondary muscles

  • Hamstrings
  • Adductors
  • Gluteus Medius
Sets
3
Reps
8–12 per leg
Rest
60–90s

How to perform

Reverse Lunge movement

Main muscles working (thicker lines)

Starting position

Stand tall with feet hip-width apart, hands on hips or holding dumbbells at your sides.

  1. 1

    Step one foot back and land on the ball of the foot.

  2. 2

    Lower until your back knee is just above the floor.

  3. 3

    Keep most of your weight on the front foot and torso tall.

  4. 4

    Drive through the front heel to bring the back foot forward to standing.

  5. 5

    Alternate legs or complete all reps on one side.

Breathing: Inhale as you step back and lower, exhale as you return.

Coaching tips

  • Weight on the front leg

  • Step straight back

  • Stand tall to finish

Common mistakes

  • Stepping back too narrow and losing balance

  • Pushing off the back foot

  • Front knee caving in

Safety notes

  • Clear the space behind you before stepping back.

Details

Body parts
Quadriceps · Glutes · Lower Body
Equipment
Bodyweight
Movement
Lunge
Exercise type
Compound
Training goals
Strength · Muscle Growth · Balance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Barbell LungeIntermediate→
  • Curtsy LungeBeginner→
  • Forward LungeBeginner→
  • Suspension Trainer Split SquatIntermediate→

Easier Variations

  • Barbell Deficit Reverse LungeAdvanced→

Variations

  • Crossover Reverse LungeBeginner→
  • Split SquatBeginner→

Similar Exercises

  • Barbell Walking LungeIntermediate→
  • Bodyweight Walking LungeBeginner→
  • Kettlebell Lunge Pass-ThroughIntermediate→
  • Walking LungeIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.