Unlike forward lunges which put a lot of pressure on the knees, reverse lunges keep the load beautifully centered on your glutes and hamstrings.

What muscles does the Reverse Lunge work?

• Gluteus Maximus — Powering the front leg as you stand back up.
• Quadriceps — Stabilizing and extending the front knee.
• Core — Keeping your torso upright and balanced.

How to do a Reverse Lunge — step by step

1. Stand tall with your feet hip-width apart.
2. Take a large step backward with your right foot.
3. Lower your hips directly downward until both knees are bent at a 90-degree angle.
4. Your front knee should be directly above your ankle, and your back knee should hover just above the floor.
5. Keep your torso slightly leaned forward over the front leg.
6. Push forcefully through your front heel to return to the starting position.

Intermediate & Advanced Variations

• Dumbbell Reverse Lunges: Hold a pair of dumbbells at your sides to increase the load and challenge your grip strength.
• Deficit Reverse Lunges: Stand on a weight plate or small step. Step backward off the plate. The elevated front foot increases the range of motion, stretching the glute even further.

Common mistakes (and how to fix them)

• Stepping on a tightrope: Don't step your back foot directly behind your front foot. Keep your feet hip-width apart like you're on train tracks for better balance.
• Pushing off the back foot: The back leg is just a kickstand. The front leg (specifically the heel) should do all the pushing.
• Staying perfectly upright: A slight forward torso lean is essential if you want to bias the glutes over the quads.

Sets and reps guide

Pro tip

When returning to the standing position, imagine you are dragging your front heel backward through the floor. This mental cue instantly fires up the glute and hamstring.