Reverse Lunge
Build lower body strength & balance! The reverse lunge targets quads, glutes, & hamstrings. Get fit with this effective exercise!
The Reverse Lunge is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings, core and lower back. No equipment needed: it uses just your bodyweight.
Reverse Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Spinal Erectors (erector spinae); Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Reverse Lunge Variations and Alternatives
How to do the Reverse Lunge
Stand upright with your feet shoulder-width apart.
Keep your hands on your hips, by your sides, or in front of you for balance.
Brace your core to maintain balance throughout the movement.
Take a step back with one leg, landing on the ball of your back foot.
Lower your hips until both knees are bent at approximately a 90-degree angle. Your back knee should hover just above the ground without touching it. Ensure that your front knee is directly above your ankle, not pushed out too far.
Your upper body should remain upright, and your front shin should be perpendicular to the ground.
Press through the heel of your front foot and engage your glutes to rise back up to the starting position.
Alternate legs and repeat the movement for the desired number of repetitions.
Remember to keep your pace controlled and focus on the muscles being worked to maintain proper form and maximize the benefits of the exercise.
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Reverse Lunge FAQs
What muscles does the Reverse Lunge work?
The Reverse Lunge mainly works the glutes & hips and quads, with help from the hamstrings, core and lower back. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Reverse Lunge?
None. The Reverse Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Reverse Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Reverse Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Reverse Lunge variations and alternatives?
Similar exercises include the 4-Reverse & 4-Side Tap Lunge, Balance Rear Lunge, Barbell Rear Lunge and Forward Lunge Pulse.
Training calculators
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