Reverse Lunge
Step back, drop the back knee softly, push through the front heel.
How to do it →Reverse Lunge vs Bulgarian Split Squat
Both train your quads and glutes. Here's how they differ, and when to pick each one.
Bulgarian Split Squat
Long stance, torso slightly forward, front heel planted.
How to do it →Side by side
| Reverse Lunge | Bulgarian Split Squat | |
|---|---|---|
| Kit | Bodyweight | Dumbbell |
| Main muscles | Quads, Glutes | Quads, Glutes |
| Also works | Adductors, Hamstrings, Core | Adductors, Core |
| Bench needed | No | Yes |
| One side at a time | Yes | Yes |
| Works at home | Yes, no kit | Gym only |
| Starting load | Your bodyweight | Around 6 kg per hand |
How each one feels
Reverse Lunge
- Take a big step backwards.
- Lower your back knee softly towards the floor.
- Push through your front heel to step back up. Switch sides.
Watch out for: Front knee collapsing inwards.
Bulgarian Split Squat
- Drop your back knee straight down towards the floor.
- Lean your torso slightly forward and keep the front heel planted.
- Push through the front foot to stand back up. Finish one side, then switch.
Watch out for: Stance too short, so your front heel lifts.
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.
Bulgarian Split Squat: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + Each arm works on its own, so your stronger side can't take over.
- + One side at a time helps even out imbalances.
- + Also works your adductors and core.
- − Takes twice as long because you do each side.
- − Needs a bench.
- − Around 24 kg, grip and balance start to limit the set.
- − Can be awkward if your knee needs looking after, or during pregnancy.
Which should you pick?
- Pick Reverse Lunge if you train at home, travel a lot, or want something you can do anywhere.
- Pick Bulgarian Split Squat if one side feels weaker than the other.
- Bulgarian Split Squat is the natural next step once Reverse Lunge gets awkward to load.
- 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.
- Bulgarian Split Squat 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.
Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.
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