Step by step instructions, muscle activation and variants for the Bodyweight Reverse Lunge.
A foundational bodyweight exercise in which you step backward into a lunge, developing single-leg strength, balance, and coordination. The rear lunge places less shear force on the knee than a forward lunge, making it an accessible option for beginners and a staple movement in lower-body training.
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The Bodyweight Reverse Lunge is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.