SQUAT

Bodyweight Squat vs Reverse Lunge

Both train your quads and glutes. Here's how they differ, and when to pick each one.

Bodyweight Squat

Sit back and down, chest tall, heels on the floor.

How to do it →

Reverse Lunge

Step back, drop the back knee softly, push through the front heel.

How to do it →

Side by side

Bodyweight SquatReverse Lunge
KitBodyweightBodyweight
Main musclesQuads, GlutesQuads, Glutes
Also worksAdductors, CoreAdductors, Hamstrings, Core
Bench neededNoNo
One side at a timeNoYes
Works at homeYes, no kitYes, no kit
Starting loadYour bodyweightYour bodyweight

How each one feels

Bodyweight Squat

  1. Sit your hips back and down like you're aiming for a chair.
  2. Keep your chest up and heels on the floor.
  3. Stand up by pushing the floor away.

Watch out for: Heels lifting.

Reverse Lunge

  1. Take a big step backwards.
  2. Lower your back knee softly towards the floor.
  3. Push through your front heel to step back up. Switch sides.

Watch out for: Front knee collapsing inwards.

Bodyweight Squat: pros and cons

  • + No kit needed, so you can do it anywhere.
  • + Also works your adductors and core.
  • − Harder to add weight in small steps as you get stronger.

Reverse Lunge: pros and cons

  • + No kit needed, so you can do it anywhere.
  • + One side at a time helps even out imbalances.
  • + Also works your adductors and hamstrings.
  • − Harder to add weight in small steps as you get stronger.
  • − Takes twice as long because you do each side.
  • − Can be awkward if your knee needs looking after.

Which should you pick?

  • Pick Bodyweight Squat if you train at home, travel a lot, or want something you can do anywhere.
  • Pick Reverse Lunge if you train at home, travel a lot, or want something you can do anywhere.
  • Bodyweight Squat needs no kit, so it's great at home or when the gym's packed.
  • Reverse Lunge needs no kit, so it's great at home or when the gym's packed.
  • Reverse Lunge trains one side at a time, which helps even out imbalances.
  • Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
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