Reverse Lunge
A lunge where you step backward, which keeps the front shin more vertical and is often kinder to the knees than a forward lunge.
Muscle activation
- Quads40%
- Glutes35%
- Hamstrings10%
- Adductors10%
- Obliques5%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Stand tall with feet hip width, dumbbells at your sides or hands on hips.
2. Mid-rep
Keep most of your weight on the front foot.
3. End of the movement
Drive through the front heel to return to standing.
4. Common mistake
Pushing off the back foot to stand
Ways to do it
Lunge & single-leg on 4 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Stand tall with feet hip width, dumbbells at your sides or hands on hips.
- 2Shift your weight onto one foot.
- 3Brace your core.
Execution
- 1Step the free leg back and lower until the back knee nearly touches the floor.
- 2Keep most of your weight on the front foot.
- 3Drive through the front heel to return to standing.
- 4Complete all reps on one side or alternate legs.
Breathing
Breathe in as you step back and lower, breathe out as you stand.
Tempo
2-0-1-0 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Glutes, Quads
Secondary
Hamstrings, Adductors, Obliques
Key form cues
- Weight in the front foot
- Back knee straight down
- Slight forward lean
- Push the floor away
Common mistakes
Pushing off the back foot to stand
Keep the back foot light; drive through the front heel.
Stepping back in line with the front foot and losing balance
Step back on a hip-width line.
Front knee collapsing inward
Keep the knee tracking over the middle toes.
Range of motion
From standing to the back knee just above the floor with the front thigh near parallel.
Variations
Easier
Assisted reverse lunge holding a rack
Harder
Deficit reverse lunge from a low step
At home
Bodyweight reverse lunge
Machine / cable
Smith machine reverse lunge