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how to do reverse lunges

Stepping backward instead of forward changes a lot about how a lunge feels. Your front shin stays more vertical, so most of the work lands in the glutes and quads of the standing leg while your knee takes far less shear. That makes reverse lunges the friendlier choice if forward lunges bother your knees or throw off your balance, and a solid first single-leg move for training at home. Once ten smooth reps per leg feel easy, you will need a slower tempo or a pause at the bottom to keep making progress.

▶ watch reverse lunges on the dedicated video page

primary musclesglutes, quads
also workscalves, hamstrings
levelintermediate
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Stand with your feet shoulder-width apart and your hands on your hips or by your sides.
  2. Step backward with your right foot and lower your body into a lunge position, ensuring your front knee is aligned over your ankle and your back knee is close to the floor.
  3. Push through your front heel to return to the starting position.
  4. Repeat the movement with your left foot stepping backward, alternating legs.

how much: Start with 3 sets of 6–8 reps, alternating legs, and add reps before you slow the lowering to a 3-second count.

form tips from the wandelbar coaches

  • Keep about two-thirds of your weight in the front heel so the back leg only steadies you.
  • Lower straight down like an elevator rather than drifting forward over your front toes.
  • Keep your ribs stacked over your hips and let your torso lean only slightly forward.

common mistakes

  • Stepping back too short so the front heel lifts — take a longer stride until your front shin stays close to vertical.
  • Slamming the back knee into the floor — stop an inch above and control the last part of the descent.
  • Pushing off the back toes to stand up — drive through the front heel and let the back foot simply follow.

make it easier or harder

easier
Do split squats instead, keeping both feet planted in a staggered stance so there is no stepping to balance through.
harder
Add a knee drive at the top of each rep, lifting the back knee to hip height before stepping back again.
reverse lunges at the bottom: back knee just above the floor, torso upright
reverse lunges — correct starting position

similar bodyweight exercises

squats at the bottom: thighs parallel to the floor, arms reaching forward for balance squats lunges bottom position: front thigh parallel, back knee hovering just above the floor lunges wall sit hold: back flat against the wall, thighs parallel, knees over ankles wall sit jump squats in mid-air: legs fully extended, arms swung overhead jump squats curtsy lunges: back leg crossed behind front leg, both knees bent curtsy lunges pulse squats low position: thighs near parallel, arms forward, chest lifted, heels flat pulse squats

never wonder what to train next

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