1 / 6Reverse Lunge
Stepping backward into a lunge works the legs and glutes while staying gentle on the knees. A good first lunge to learn.
LegsGlutes
- Level
- Beginner
- Equipment
- Bodyweight
- Main muscle
- Legs
- Also works
- Glutes
- Beginner sets
- 3 × 8–10
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Stand tall with your feet hip-width apart.
- 2Step back with one foot and lower your back knee toward the floor.
- 3Keep your front knee over your ankle.
- 4Push through your front foot to step back up, then switch legs.
Common mistakes
- Stepping straight back on a tightrope line
- Pushing off the back foot instead of the front heel
- Letting the torso collapse forward
Tips
- Step back with feet hip-width apart
- Drive up through the front heel
- Keep most of your weight on the front leg
Questions
Why reverse instead of forward?
Stepping back keeps the front knee steadier and the balance easier, so it suits beginners and sore knees.
How many per leg?
Start with 3 sets of 8–10 on each leg.
More Legs exercises
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