Lunge · Coached in Recomp

Reverse lunge

The reverse lunge is a beginner lunge exercise for your quads and glutes, using just your body weight.

Main muscles
Quads, Glutes
Also works
Calves, Hamstrings
Equipment
Body weight
Level
Beginner
Reverse lunge, starting position
Start
Reverse lunge, end position
Finish

Setup

Stand tall, feet hip-width, hands on hips or holding dumbbells.

How to do it

  1. Step one foot back and lower until both knees are about 90 degrees.
  2. Push through the front heel to return.
  3. Alternate legs.

Coaching cues

  • Torso upright.
  • Front shin stays fairly vertical.

Common mistakes

  • Short step back.
  • Letting the front knee cave in.

Safety

Easier on the knees than forward lunges.

Make it easier or harder

EasierBodyweight squat HarderDumbbell walking lunge

Alternatives to the reverse lunge

Bodyweight squat Body weight Glute bridge Body weight Wall sit Body weight Mountain Climbers Body weight Single Leg Glute Bridge Body weight Back extension Back extension bench