Reverse Lunge

What is the Reverse Lunge?

The reverse lunge is a single-leg movement where you step backward into a lunge and drive back up through the front leg. Stepping back instead of forward keeps the front shin more vertical and the movement more controlled, which is easier on the knees than a forward lunge while still loading the front-leg quad and glute through a deep range.

Muscles worked

Primary: Quads

The quadriceps of the front leg are the prime mover, extending the knee to stand you back up as the rear leg steps back and only touches down for balance.

Secondary: Glutes, Hamstrings

The glutes of the front leg drive hip extension out of the bottom, and the hamstrings assist at the hip and help control the descent.

Stabilizers

The trunk and front-hip stabilizers work isometrically to keep you steady as you reach one leg back into and out of the lunge.

How to perform the Reverse Lunge

1. Hold a dumbbell in each hand and stand tall with the feet hip width apart and the core braced.
2. Step one foot straight back and lower the rear knee toward the floor while keeping most of your weight on the front foot.
3. Stepping backward keeps the front shin more vertical and the shear on the front knee lower, making it kinder to cranky knees.
4. Descend until the rear knee lightly touches or nearly touches the floor, keeping the front heel planted.
5. Drive through the front heel to return the rear foot forward to the standing start position.
6. Complete the reps on one side or alternate, keeping the torso tall and the front knee stable throughout.

Suggested working range: 8–12 reps. Default progression: double progression.

Mechanics

A unilateral lunge stepping backward: you reach one leg back and lower the hips until the front thigh is about parallel and the rear knee nears the floor, then push through the planted front leg to return to standing. As a compound single-leg movement it trains the quads and glutes, and because the front foot stays put while the other leg moves back, the front shin stays more vertical and the load is easier to control than a forward lunge.

Form cues

• •Step back far enough that the front shin stays close to vertical and the front knee sits over the foot, not driven past the toes.
• •Lower straight down until the rear knee gently touches, keeping your weight settled through the front heel.
• •Push through the front leg to stand and bring the rear foot back to the start, staying tall through the torso the whole time.

Common mistakes

• •Stepping back too short so the front shin travels forward and loads the knee.
• •Letting the torso fold forward instead of keeping the chest tall.
• •Letting the front knee drift inward on the drive back to standing.
• •Slamming the rear knee into the floor instead of touching down under control.

Variations & alternatives

• •Walking lunge: the forward-stepping, travelling version that adds more balance and coordination demand.
• •Bulgarian split squat: a stationary rear-foot-elevated progression for heavier per-leg loading.
• •Dumbbell step-up: a single-leg alternative that drives up onto a bench through the front leg.

Barbell Back Squat

Quads · Barbell

Leg Press

Quads · Machine

Bulgarian Split Squat

Quads · Dumbbell

Goblet Squat

Quads · Dumbbell

Leg Extension

Quads · Machine

Programming: sets, reps & when to use it

Run reverse lunges in the 8–12 rep range per leg as a knee-friendly quad and glute builder, loading with dumbbells once bodyweight is easy. Because the pattern is stable and forgiving on the knees, it’s a good primary single-leg movement for lifters who find forward lunges aggravating. Count reps per leg and lead with the weaker side.

Frequently asked questions