How to do the Reverse Lunge
Primary: Quads, Glutes · also works Hamstrings, Core, Calves. Also called: backward lunge, step back lunge.
Step by step
- 1
Stand tall with feet hip-width apart.
- 2
Step one foot back and lower the back knee toward the floor.
- 3
Keep the front shin close to vertical and your torso upright.
- 4
Push through the front heel to return to standing.
- 5
Alternate legs or finish all reps on one side.
Coaching cues
- Front shin stays vertical
- Chest up
- Drive through the front heel
Common mistakes
- Pushing off the back foot instead of the front
- Front knee caving in
- Leaning forward
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Reverse Lunge alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Reverse Lunge work?
Primary: Quads, Glutes. Secondary: Quads, Glutes, Hamstrings, Core, Calves
How many sets and reps of Reverse Lunge should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Reverse Lunge?
Same movement pattern, different equipment: Dumbbell Reverse Lunge, Split Squat, Step-Up, Forward Lunge, Lateral Lunge, Walking Lunge.
Is the Reverse Lunge good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.