Reverse Lunge
GlutesBodyweightBeginner
A knee-friendly lunge variation that builds legs, glutes and control one side at a time.
Muscle worked
Glutes, Quadriceps
Equipment
Bodyweight, Dumbbells
Difficulty
Beginner
Time per set
30-75s
How to perform
Step by step, every rep
01
Stand tall
Feet hip width, ribs down, eyes forward. Hold dumbbells by your sides if loaded.
02
Step back
Take a controlled step backward and lower the back knee toward the floor.
03
Keep front foot planted
Front knee tracks over toes and heel stays down.
04
Drive forward
Push through the front leg to return to standing.
Common mistakes
Avoid these
✕
Stepping too narrow
Balance gets messy and knees cave in. Fix: Step back on train tracks, not a tightrope.
✕
Pushing off the back leg
The working front leg gets less stimulus. Fix: Use the back foot for balance, not power.
✕
Dropping fast
The knee takes more stress. Fix: Lower with control and lightly touch depth.
Progressions
Scale it up or down
Make it easier
- Bodyweight reverse lunge
- Assisted reverse lunge
- Split squat
Make it harder
- Dumbbell reverse lunge
- Deficit reverse lunge
- Front rack reverse lunge
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-4 | 6-8 | 90-120s | Heavy enough to need focus, light enough to control. |
| Build Muscle | 3-4 | 8-15 | 60-90s | Moderate. Last 2 reps should burn without breaking form. |
| Build Endurance | 2-3 | 15-25 | 45-60s | Lighter. Smooth tempo and constant tension. |
Want this exercise programmed into a full plan?
Learning the form is step one. Fitting it into a plan built around your body, your equipment, your schedule and your food is what actually changes things. Fuel your sessions with enough protein using the Indian Food Database.
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