Also known as: squat into reverse lunge, squat-lunge combo, bodyweight squat lunge, reverse lunge squat, squat to lunge combo

What is Squat To Reverse Lunge?

The Squat To Reverse Lunge is a beginner-friendly compound leg exercise that combines a full squat with a single reverse lunge. It targets the quadriceps, glutes, hamstrings and calves and is classified as easy - ideal for bodyweight conditioning and stability work.

How to Do Squat To Reverse Lunge

  1. Set starting stance: Stand feet shoulder-width apart with hands behind your head or at sides. Keep chest up, neutral spine and weight evenly distributed through both feet.
  2. Initiate squat: Bend hips and knees, sit back into a controlled squat to comfortable depth. Keep knees tracking over toes and maintain a proud chest.
  3. Return upright: Drive through your heels and engage glutes to rise to standing. Fully extend hips and knees while keeping core braced and posture tall.
  4. Step back softly: Take a controlled step backward with one foot, landing softly on the ball of the back foot. Keep torso upright and balanced.
  5. Lower into lunge: Bend both knees until the front shin is near vertical and the back knee hovers. Maintain knee-over-ankle alignment and keep tension in glutes.
  6. Drive and repeat: Push through the front foot to return to standing, reset your stance, then repeat on the opposite leg. Control tempo and breathe steadily.

Muscle Groups

Calves, Hamstring, Glutes, Quadriceps

Description

Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.

Begin the movement by flexing your knees and hips, sitting back with your hips.

Continue down to full depth if you are able, and reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

When squat is completed, perform a single rep of reverse lunge. 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 the required amount of repetitions.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Squat To Reverse Lunge?

This exercise improves lower-body strength, unilateral balance, hip stability and mobility while engaging quads, glutes and hamstrings. It requires no equipment, helps correct imbalances and transfers well to daily activities and sports.

What common mistakes should I avoid when doing this exercise?

Avoid letting the front knee cave inward, leaning forward at the torso, stepping too far back, or dropping the back knee onto the floor. Move with control and maintain knee-over-ankle alignment and a neutral spine.

How can I progress or modify the movement?

To regress, reduce range of motion or hold onto a stable surface. To progress, add dumbbells or a barbell, increase reps, slow the eccentric phase, or try Bulgarian split squats for greater single-leg load.