Reverse Lunge
A reverse lunge steps one foot back and lowers your back knee towards the floor, working your quads and glutes and challenging your balance.
How it moves
Stand tall, feet hip-width apartQuads and glutes working. A simplified figure, not a full form check.
- Main muscle
- Quads
- Also works
- Glutes,Hamstrings,Inner thighs
- Equipment
- No equipment
- Level
- Beginner
- Where to start
- 2 to 3 sets of 8 to 12 reps per leg
Written by WellPath FusionLast updated · Published
- Stand tall. Feet hip-width apart, hands on your hips or by your sides.
- Step back. Take a long step back with one foot, landing on the ball of that foot.
- Lower. Bend both knees to lower your back knee towards the floor, keeping your front shin fairly upright.
- Push back. Press through your front foot to return to standing.
- Alternate. Repeat on the other leg, or finish all reps on one side first.
What are the most common mistakes?
- Front knee caving in. Keep it in line with your toes.
- Step too short. A longer step gives you a stable base.
- Leaning far forward. Keep your chest up.
How can you make it easier or harder?
Make it easier
Hold on to a wall or chair for balance, and keep the movement smaller.
Make it harder
Hold dumbbells, or move on to the Bulgarian split squat.
Try next: Bulgarian Split SquatStop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
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All Quads exercises