Reverse Squat Lunge
The Reverse Squat Lunge is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and lower back. No equipment needed: it uses just your bodyweight.
Reverse Squat Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
How to do the Reverse Squat Lunge
Setup
Standing tall with your feet hip-width apart and your hands held together near your chest for balance.
Execution
Initiate the movement by taking a controlled step backward with one leg.
Keep your torso upright and your core tight throughout the movement.
Lower your hips until both knees are bent at approximately a 90-degree angle. The front knee should be aligned above the ankle, and the back knee should hover just above the floor.
Drive through the heel of your front foot to push yourself back to the starting standing position.
Repeat the movement on the opposite side, alternating legs as you continue.
Reverse Squat Lunge FAQs
What muscles does the Reverse Squat Lunge work?
The Reverse Squat Lunge mainly works the glutes & hips and quads, with help from the hamstrings and lower back. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Reverse Squat Lunge?
None. The Reverse Squat Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Reverse Squat 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 Squat Lunge go on?
It belongs on leg day in a push/pull/legs routine.
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