Reverse Lunge

How to do the Reverse Lunge

1. Stand with feet hip-width apart and arms at your sides or on your hips.
2. Step backward with one leg, landing on the ball of your foot.
3. Lower your hips until both knees are bent at approximately 90 degrees, keeping your torso upright.
4. Push through the heel of your front foot to return to the starting position.
5. Complete all reps on one side before switching legs, or alternate legs each rep.

Form tips

• Keep your front knee tracking in line with your toes rather than caving inward to maintain proper alignment and maximize glute activation.
• Maintain an upright torso throughout the movement by engaging your core and avoiding excessive forward lean.
• Take a long enough step backward so your front shin remains vertical at the bottom position, ensuring the knee does not travel past your toes.

Common mistakes

• Allowing the front knee to collapse inward reduces glute engagement and places unnecessary stress on the knee joint.
• Taking too short of a backward step forces the front knee forward past the toes, shifting emphasis away from the glutes to the quadriceps.
• Rushing the movement and using momentum instead of controlled muscle contraction diminishes time under tension and reduces training effectiveness.

Sets and reps

For strength, perform 3 to 4 sets of 6 to 8 reps per leg with a controlled tempo; for hypertrophy, use 3 to 4 sets of 10 to 15 reps per leg.

Frequently asked questions

What is the difference between reverse lunges and forward lunges?

Reverse lunges involve stepping backward, which places less stress on the knee joint and provides better balance throughout the movement. Forward lunges require more deceleration control when stepping forward, making them more challenging for stability but potentially riskier for those with knee concerns.

Should my back knee touch the ground during reverse lunges?

Your back knee can lightly touch or hover just above the ground at the bottom of the movement, depending on your mobility and comfort. The key is controlling the descent rather than dropping heavily onto the knee, which maintains tension in the working muscles.

Why do I feel reverse lunges more in my quads than glutes?

This usually indicates your torso is leaning too far forward or your step is too short, shifting the load to the quadriceps. Focus on keeping your torso upright and taking a longer step backward to increase hip flexion and emphasize glute activation in the front leg.

More glute exercises

• ClamshellGlutes · Bodyweight
• Donkey KickGlutes · Bodyweight
• Fire HydrantGlutes · Bodyweight
• Frog PumpGlutes · Bodyweight
• Glute BridgeGlutes · Bodyweight
• Single Leg Hip ThrustGlutes · Bodyweight