Reverse Lunge
Quads, glutes and hamstringsBodyweight
The reverse lunge is a lunge where you step backward. It trains quads, glutes and balance, and stepping back is easier on the front knee than stepping forward.
How to do the Reverse Lunge
- Stand tall with your feet hip width apart and your hands on your hips.
- Step one foot back and lower until both knees reach about 90 degrees.
- Keep your front shin fairly vertical and your torso upright.
- Push through the front foot to stand, then switch legs.
Common mistakes
- Your front knee shoots forward. Take a longer step back so your front shin stays close to vertical.
- Your torso pitches forward. Keep your ribs stacked over your hips and look straight ahead.
- Your back knee slams the floor. Control the last few inches and just graze the floor.
Equipment and setup
No equipment is needed. A folded towel on the floor gives your back knee a depth target.
For balance, rest one hand on a wall or door frame while you learn the movement.
Easier and harder versions
Easier: Take a shorter step and do not go as deep, or hold a door frame.
Harder: Lower for three seconds, as Reppy does, pause at the bottom, or hold the bottom for two seconds.