HyperBody
Exercise library · Legs

Reverse Lunge.

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

BeginnerDumbbells
Reverse Lunge
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Quadriceps · Glutes
Secondary
Hamstrings · Core
The play-by-play

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.

What separates good from great

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.