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Reverse Lunge

Stepping back instead of forward keeps the shin more vertical and shifts load onto the glute of the front leg. Easier on the knees than a forward lunge.

BeginnerBodyweight / dumbbells3 × 8–12/side
Reverse Lunge demonstration thumbnail — How To Perform The Reverse Lunge
GlutesBodyweight / dumbbells

Reverse Lunge

Demo · Dr. Carl Baird

Verified Reverse Lunge demonstration by Dr. Carl Baird. Click to play.

How to do the Reverse Lunge

  1. 1Step straight back, land on the ball of the foot
  2. 2Front shin near vertical
  3. 3Drive through the front heel
  4. 4Torso tall, slight forward lean

Benefits of the Reverse Lunge

  • Builds strength and size in the glutes through a full, controlled range of motion
  • Also trains quads, hamstrings as supporting movers
  • Needs no equipment — trainable at home, outdoors or while traveling
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services