- Main muscles worked: Upper Legs (quadriceps, hamstrings, adductors), glutes
- Other muscles: Abs, calves
- Exercise type: Compound, bodyweight
- Equipment: No equipment
Reverse lunges are a foundational and functional move that strengthens and tones the legs and builds the glutes. Stepping back targets the glutes more and puts less strain on the knees than a forward lunge.1 This exercise also works the quads, hamstrings, and inner thighs.
Furthermore, because the reverse lunge is a unilateral exercise it requires you to maintain your balance as you step back, which helps improve balance, stability and coordination. Working one side of the body at a time can also fix muscle imbalances between the right and left side of the body.
How to Do a
Reverse Lunge
Starting position: Stand with your feet shoulder-width apart and your hands by your sides, in front your chest, or on your hips. Engage your core.
- Take a large step back with your right foot, landing on the ball of your foot.Bend your knees and lower your back leg, until your knees form a roughly 90-degree angle. Your front thigh should be parallel with the floor and your front knee directly over your ankle. Your back knee should be hovering just above the floor, and your weight evenly distributed between both legs.
- Return to the starting position by pushing your front heel into the floor and bringing your back leg forward.
- Repeat on the other side.
Breath: Inhale as you step back, exhale as you step forward.
Keep your back straight and your core engaged. Do not arch your lower back.
Variations: You can make reverse lunges more challenging by placing your hands over your head, adding weight (e.g. dumbbell or kettlebell), placing slider or towel under your back foot, or elevating your front foot a couple of inches. You can also add an extra move, such as a cable row, to turn this lower body exercise into a full body move.
