What is Reverse Lunge?

The Reverse Lunge is an easy bodyweight exercise that works the quadriceps, hamstrings, glutes and calves. It involves stepping backward and lowering with control to build single-leg strength, improve balance, and reinforce hip-hinge mechanics. Keep an upright torso, knee stacked over ankle, and avoid dropping the back knee.

How to Do Reverse Lunge

  1. Set stance: Stand feet shoulder-width apart with a neutral spine and shoulders back; engage core to stabilize before initiating the movement.
  2. Step back: Take a controlled step backward onto the ball of your back foot, keeping the front foot flat and weight centered over the front heel.
  3. Lower down: Bend both knees until front shin is near vertical, back knee close to but not touching the floor; maintain tall posture.
  4. Pause and engage: Hold briefly at the bottom, squeeze glutes and hamstrings, breathe, and check knee alignment over the ankle for safety.
  5. Drive up: Press through the front foot to stand, keeping torso upright; step back to starting position then repeat, switching legs as directed.

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of reverse lunges?

Reverse lunges build unilateral leg strength, emphasizing glutes and hamstrings while reducing shear on the knees compared to forward lunges. They improve balance, hip stability, and functional movement patterns, and require no equipment—useful for conditioning, rehabilitation, and adding variety to leg workouts.

What common mistakes should I avoid?

Avoid leaning forward, letting the front knee collapse inward, stepping excessively far back, or letting the back knee slap the floor. Keep the front knee stacked over the ankle, torso upright, and drive through the front heel for safe, effective reps.

How can I progress or modify reverse lunges?

Progress by adding dumbbells, kettlebells, or a barbell, increasing reps, or adding pauses/slow eccentrics. Alternatives include walking lunges, Bulgarian split squats, or step-ups. To modify, shorten range of motion or use a support for balance until strength and coordination improve.