Also known as: backward lunge, backward lunges, back lunge, rear lunge, step back lunge

What is Reverse Lunge?

A Reverse Lunge is a bodyweight single-leg movement where you step backward and lower into a controlled lunge to target the quadriceps, glutes, hamstrings and calves. It's an easy-level exercise suitable for beginners, improving unilateral leg strength, balance and hip stability when performed with proper alignment.

How to Do Reverse Lunge

  1. Start upright: Stand tall with feet shoulder-width apart, core braced and spine neutral. Open your chest and prepare to step backward with control.
  2. Step back: Step one foot straight back onto the ball of the foot, landing softly. Keep weight centered and avoid reaching or hopping into the step.
  3. Lower slowly: Bend both knees to lower until the front shin is near vertical and the back knee hovers just above the ground without touching.
  4. Check alignment: Ensure the front knee stays stacked over the ankle, torso upright and hips square. Keep the back foot active and avoid knee collapse inward.
  5. Drive up: Press through the front heel, engaging glutes and hamstrings to return to standing. Maintain core tension and controlled breathing throughout the push.
  6. Switch sides: Complete the desired reps on one leg, then switch. Rest briefly between sets and prioritize form over speed to avoid fatigue-related errors.

Muscle Groups

Quadriceps, Hamstring, Calves, Glutes

Description

Stand with feet about shoulder width apart, back neutral.
Step backward, landing softly on the ball of your back foot, and bending your knees.

At the bottom position the front shin should be close to vertical, knee stacked over the ankle, and keep a tall posture, open chest, spine neutral.
Maintain tension throughout, don’t drop the back knee,
Pause, glutes and hamstrings engaged, before pushing your front foot through the floor and driving back up.

Repeat for repetitions, and switch sides.

Keep your torso upright throughout, think about the motion being up and down, rather than forward & backward. Think about dropping the back knee - But don’t let it touch the ground.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of reverse lunges?

Reverse lunges build unilateral leg strength, improve balance, and enhance hip and knee stability. They reduce forward knee stress and activate glutes and hamstrings more effectively than some forward-step variations.

What common mistakes should I avoid when doing reverse lunges?

Common errors include leaning forward, letting the front knee track past the toes, collapsing the knee inward, stepping too far or too short, and dropping the back knee to the floor. Focus on vertical shin alignment and controlled tempo.

How can I progress or modify the reverse lunge?

Progress by adding dumbbells, a barbell, or performing walking lunges and Bulgarian split squats. Modify for beginners with assisted holds, reduced range of motion, or shorter step backs to build confidence and strength.