How to do a Reverse Lunge
The reverse lunge has you step backward instead of forward, sinking into a split stance before returning to the same spot. Holding dumbbells at your sides adds load to the quads and glutes while the backward step keeps more weight on the front heel. It's a great choice for beginners and anyone who finds forward lunges hard on the knees.
- Primary muscles
- Quadriceps, Glutes (gluteus maximus)
- Also works
- Hamstrings, Adductors (inner thighs), Core, Forearms (grip)
- Equipment
- Dumbbells
- Level
- Beginner
Step by step
- Stand tall with your feet about hip-width apart, holding a dumbbell in each hand with your arms hanging at your sides.
- Brace your core and shift your weight slightly onto one foot.
- Reach the other leg straight back, landing on the ball of your foot with your heel lifted.
- Lower your hips until the back knee is just above the floor and the front thigh is about level with the ground.
- Press through the heel and midfoot of the front leg to stand up and bring the back foot forward to meet it.
- Pause briefly to regain balance, then step back with the opposite leg and keep alternating.
Coaching cues
- Keep most of your weight on the front leg; the back leg is just there for balance.
- Let your torso lean forward slightly to put more work into the glutes.
- Keep the dumbbells hanging still at your sides instead of letting them swing.
Common mistakes
Pushing off the back foot
Drive up through the front heel so the working leg does the lifting, not the rear toes.
Stepping back on one line
Step back on a track in line with your hip so you have a stable, wide enough base.
Shallow reps
Lower until the back knee nearly touches the floor, or reduce the weight until you can.
Sets and reps
Strength
3–4 sets of 6–8 reps per leg
Muscle growth
3–4 sets of 10–12 reps per leg
Endurance
2–3 sets of 15–20 reps per leg
Alternatives
FAQ
Are reverse lunges easier on the knees than forward lunges?
Many people find them more comfortable because stepping back keeps the front shin more vertical and reduces braking forces on the knee. If any lunge causes pain, check with a qualified professional.
Do reverse lunges work the glutes?
Yes. They train the glutes along with the quads, and leaning your torso slightly forward or taking a longer step back shifts even more of the work to the glutes.
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