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Reverse Lunge

Step by step instructions, muscle activation and variants for the Reverse Lunge.

EasyQuadriceps

About this exercise

The reverse lunge is a fundamental lower-body exercise where you step one foot backward and lower into a lunge, loading the front leg's quadriceps and glutes while building single-leg balance and stability. Stepping back rather than forward reduces shear force on the front knee, making it accessible to most fitness levels.

How to Perform

  • Stand tall with feet hip-width apart and hands on your hips or at your sides
  • Step one foot back and plant the ball of that foot on the floor
  • Lower your hips until both knees are at roughly 90 degrees and your back knee nearly touches the floor
  • Keep your front shin vertical, chest upright, and core engaged
  • Drive through the front heel to push back up to the starting position
  • Bring your feet together and repeat on the same side, or alternate legs each rep
  • Continue for the target number of repetitions

Muscle Activation

Primary
Quadriceps
Secondary
GlutesHamstringsCore

Common Mistakes

Common mistakes content is coming soon.

About the Reverse Lunge

The 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.

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