How to Do the Reverse Lunges
The reverse lunge steps backward instead of forward, which shifts more load to your glutes and is easier on the front knee. It is a beginner friendly way to train single-leg strength and balance.
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Muscles worked
Primary
- Quads
- Glutes
Secondary
- Hamstrings
- Calves
How to do the Reverse Lunges
- 1
Stand tall holding a dumbbell in each hand at your sides.
- 2
Step backward with one foot, landing on the ball of that foot.
- 3
Lower your back knee toward the floor until both knees are at about 90 degrees.
- 4
Keep your torso upright and your front shin near vertical.
- 5
Push through the front heel to return to standing.
- 6
Alternate legs or finish one side first.
- 7
Keep your steps the same length each rep.
Form cues to remember
- Step back, torso tall
- Weight stays on your front heel
- Lower straight down
- Drive back up through the front leg
Reverse Lunges video tutorial
Common mistakes
Pushing off the back foot
Use your front leg to stand up, not the back one.
Taking too short a step
Step far enough back that your front shin stays upright.
Leaning forward
Keep your chest up and eyes forward.
Wobbling at the knee
Track your front knee over your toes.
Sets and reps
| Muscle growth | 3 sets of 8–12 reps per leg, 60–90 sec rest |
|---|---|
| Strength | 3–4 sets of 6–8 reps per leg, 2 min rest |
| Endurance | 2–3 sets of 15–20 reps per leg, 45–60 sec rest |
Stepping back is easier to control, but keep a clear space behind you. Use bodyweight first if balance is a concern.
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Reverse Lunges FAQ
Reverse lunge or forward lunge?
The reverse lunge is typically easier on the knees and easier to balance, while the forward lunge loads the quads more. Both are great.
Why are reverse lunges better for knees?
Your front shin stays more upright and your weight stays over your front foot, which many people find more comfortable.
Do reverse lunges work glutes?
Yes. With a slightly longer step and a forward-leaning torso, they hit the glutes more, while a shorter step emphasizes quads.
