Reverse Lunge
Equipment Needed
About This Exercise
A unilateral lower body exercise that targets the glutes, quads, and hamstrings by stepping backward into a lunge position.
How to Perform
- 1
Setup
Stand tall with your feet hip-width apart, arms at your sides or hands on your hips. Keep your chest up, shoulders back, and core engaged.
- 2
Step Back
Take a controlled step backward with one foot, landing on the ball of your back foot. Lower your body until both knees are bent at roughly 90 degrees.
- 3
Lower Down
Continue lowering until your back knee hovers just above the floor. Keep your front knee tracking over your toes and your torso upright throughout the descent.
- 4
Drive Back Up
Push through the heel of your front foot to drive yourself back to the starting position. Squeeze your glutes at the top and repeat on the same or alternate side.
Form Tips
- •Keep your torso upright throughout the movement
- •Push through the heel of your front foot to return to standing
- •Keep your front knee tracking over your toes - do not let it cave inward
- •Control the step back - do not rush or fall into the lunge
Common Mistakes to Avoid
- •Leaning the torso too far forward during the lunge
- •Letting the front knee shoot past the toes or cave inward
- •Taking too short a step back, crowding the stance
- •Not lowering deep enough to fully engage the glutes
Primary Muscles
Secondary Muscles
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