Reverse Lunge
A lunge where you step backward into a split stance. Easier on the knees and balance than a forward lunge while training the quads and glutes.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Adductors
- Gluteus Medius
- Sets
- 3
- Reps
- 8–12 per leg
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall with feet hip-width apart, hands on hips or holding dumbbells at your sides.
Step one foot back and land on the ball of the foot.
Lower until your back knee is just above the floor.
Keep most of your weight on the front foot and torso tall.
Drive through the front heel to bring the back foot forward to standing.
Alternate legs or complete all reps on one side.
Breathing: Inhale as you step back and lower, exhale as you return.
Coaching tips
Weight on the front leg
Step straight back
Stand tall to finish
Common mistakes
Stepping back too narrow and losing balance
Pushing off the back foot
Front knee caving in
Safety notes
Clear the space behind you before stepping back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.