Reverse Lunge
All the single-leg benefit of a lunge with far friendlier knees than stepping forward.
Setup
- Stand tall, feet hip-width.
- Hands on hips or holding dumbbells at your sides.
How To Do It
- Step one foot BACK and lower until both knees hit ~90°.
- Front shin stays vertical-ish; back knee kisses toward the floor.
- Push through the FRONT heel to return to standing.
- Complete all reps one side, then switch.
Breathing
Inhale stepping back, exhale driving up.
Common Mistakes
- Short choppy steps — take real distance back.
- Leaning forward — torso tall, ribs over hips.
- Pushing off the back foot — the front leg does the work.
Programming It
Three sets of 8-12 per leg.
Why This Exercise Works
Stepping backwards keeps the shin more vertical and puts less shear through the front knee than stepping forwards. For most people it is the more comfortable lunge and the better place to start, and it loads the glute a little more into the bargain.
Where You Should Feel It
The front leg's quad and glute, with a more vertical shin and less shear through the knee than stepping forward. Usually the more comfortable lunge.
Where It Fits in a Program
All the single-leg benefit of a lunge with far friendlier knees than stepping forward. Programme it early, while you can still execute it well.
Progressing and Regressing It
To progress the reverse lunge: hold dumbbells, or step onto a deficit for more range. To regress it: hold a support, or shorten the step.
Who It's For
Anyone starting lunges, and anyone with knees that dislike a forward step. The better default for most people.
Equipment and Substitutions
Any hand-held load will do — kettlebell, plate, or a filled bag. The related list below covers the machine versions.
Related Exercises
- Bodyweight Squat — Legs, Glutes, Core
- Goblet Squat — Legs, Glutes, Core
- Walking Lunge — Legs, Glutes, Conditioning
- Barbell Back Squat — Legs, Glutes, Core
- Curtsy Lunge — Glutes (Medius), Quads, Balance
- Sled Push — Legs, Glutes, Conditioning
- Lateral Lunge — Adductors, Glutes, Quads
- Cossack Squat — Adductors, Quads, Glutes
Common Questions
What muscles does the reverse lunge work?
The reverse lunge primarily trains the legs, glutes, balance.
How many sets and reps should I do?
Three sets of 8-12 per leg.
What are the most common reverse lunge mistakes?
Most often: short choppy steps; leaning forward.
Can I do this without any equipment?
Yes — this version needs no equipment at all. It trains the legs, glutes, balance using bodyweight alone, which is why it travels well and works as a warm-up, a substitute, or a full session on its own.
Is this safe if I have an existing injury?
The reverse lunge loads the knee and ankle, so stiff ankles or an irritable knee will show up early. Sharp pain at a single point is the one to stop for; a general burn is not. Not medical advice.