Reverse Lunge.

How to do it.

1. Step 01

   Stand tall with your feet hip-width apart, holding dumbbells if desired.

2. Step 02

   Step one leg backward, lowering your hips until both knees are bent at 90 degrees.

3. Step 03

   Ensure your front knee is directly over your ankle.

4. Step 04

   Keep your torso upright and core engaged.

5. Step 05

   Push off your back foot to return to the starting position.

6. Step 06

   Alternate legs for the desired number of repetitions.

Pro cues.

• Maintain an upright posture to protect your lower back.

• Focus on pushing through the heel of your front foot.

• Control the descent to maximize muscle engagement.

Questions, answered.

What is the Reverse Lunge?

Compound lower body exercise targeting the quadriceps and glutes while improving balance.

What muscles does the Reverse Lunge work?

The Reverse Lunge primarily works your quadriceps and glutes. It also recruits your hamstrings and core as secondary movers.

What equipment do I need for the Reverse Lunge?

You need dumbbells to perform the Reverse Lunge.

How many sets and reps should I do for the Reverse Lunge?

A typical prescription for the Reverse Lunge is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Reverse Lunge good for beginners?

Yes. The Reverse Lunge is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.