Quads · Compound movement
Bodyweight Reverse Lunge
A compound exercise for the quads, with the glutes and hamstrings working too. No equipment needed.
Primary muscle
Quads
Secondary muscles
Glutes, Hamstrings
Equipment
Bodyweight
Difficulty
Intermediate
How to perform the Bodyweight Reverse Lunge
- Stand tall with the feet hip width and the arms free to swing for balance.
- Step one foot straight back and lower the rear knee toward the floor while keeping the weight on the front foot.
- The backward step keeps the front shin vertical and reduces knee shear, making this a joint-friendly beginner lunge.
- Descend until the rear knee lightly touches or nearly touches the floor.
- Drive through the front heel to return the rear leg forward to the standing position.
- Keep the chest lifted and the front knee stable rather than letting it drift inward.
Suggested working range: 10–15 reps. Default progression: double progression.
Common mistakes
- •Stepping back too short so the front shin loads the knee.
- •Letting the chest drop forward instead of staying lifted.
- •Letting the front knee drift inward on the return to standing.
- •Dropping the rear knee hard onto the floor instead of a controlled touch.
Variations & alternatives
Swap in one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Bodyweight Reverse Lunge fits into hypertrophy and strength splits that prioritize quads volume.
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