Reverse Lunge

A lower-body compound exercise focusing on the glutes and hamstrings. Stepping backward is safer for the knees and improves hip stability and balance.

Exercise Details

Level: Beginner
Body Area: lower
Type: lunge
Mechanics: Compound

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Quads

Secondary

Glutes

Setup

Stand tall with feet hip-width apart. Maintain an upright torso and engage your core. Hands can be on your hips or by your sides.

Instructions

1. Step one foot back and lower your rear knee toward the floor.
2. Ensure both knees form 90-degree angles at the bottom.
3. Drive through the front heel to return.
4. Maintain knee alignment.
5. Alternate legs.

Common Mistakes

1. Front knee moving too far forward.
2. Leaning forward excessively.
3. Losing balance.

Alternative Exercises

Walking Lunge

Beginner / Bodyweight-only / Quads / lunge

A dynamic lower-body compound exercise. It builds functional strength, balance, and coordination while targeting the quads and glutes.

Sumo Squat

Beginner / Bodyweight-only / Glutes / squat

A wide-stance squat variation. It shifts the emphasis to the adductors and glutes while improving hip mobility.

Static Lunge Kick

Beginner / Bodyweight-only / Glutes / lunge

Combines lower-body strength with explosive power and balance. It targets the quads and glutes while challenging the core.

Squat On Bosu Ball

Intermediate / BOSU Balance Trainer / Quads / squat

An advanced lower-body exercise that combines a standard squat with extreme instability to recruit deep stabilizer muscles and improve balance.

Squat Mobility Complex

Beginner / Bodyweight-only / Quads / squat

A series of movements within a squat position to open the hips, ankles, and thoracic spine. It improves overall movement quality and warm-up readiness.

Squat

Beginner / Bodyweight-only / Quads / squat

The fundamental lower-body compound exercise. It targets the quadriceps, glutes, and hamstrings while building core stability and overall functional strength.