Reverse Lunge
Works Quads, Glutes, with help from Adductors, Hamstrings, Core.
Set up
How to set up for the Reverse Lunge
- Stand tall, feet hip-width, hands on hips or out for balance.
Do the rep
How to do a Reverse Lunge with good form
- Take a big step backwards.
- Lower your back knee softly towards the floor.
- Push through your front heel to step back up. Switch sides.
Common mistakes
Reverse Lunge form mistakes to avoid
- Front knee collapsing inwards.
- Leaning way forward.
- Slamming the back knee down.
Quick cue
Step back, drop the back knee softly, push through the front heel.
Not sure what weight to start with?
Gyde picks your first Reverse Lunge weight and adjusts it after every session.
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Reverse Lunge alternatives that work the same muscles
See all Reverse Lunge alternatives →Questions
Reverse Lunge FAQ
What muscles does the Reverse Lunge work?
Mainly your quads and glutes, with help from your adductors, hamstrings and core.
How many sets and reps of Reverse Lunge should I do?
3 sets of 8–12 reps is a solid start. Once you hit the top of the range on every set with good form, add a little weight or a couple of reps.
Can I do the Reverse Lunge at home?
Yes, you don't need any equipment.
Is the Reverse Lunge good for beginners?
Yes, with good form. If you've got sore knees, start with one of the gentler alternatives below. Stop if anything hurts.
More for the same muscles
Other quads and glutes exercises
Your Gyde sets your Reverse Lunge weight and reps, and adjusts them after every session.
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