Reverse Lunge

Alternatives

• Deficit Reverse Lunges
• Static Split Squat
• Single Leg Deadlift

Summary

The reverse lunge is a dynamic lower body movement that strengthens the hamstrings, glutes, and quads. Stepping backward places more emphasis on the posterior chain and reduces pressure on the knees.

Benefits of the Reverse Lunge

• Strengthens hamstrings and glutes unilaterally
• Improves balance and coordination
• Easier on the knees than forward lunges
• Enhances hip and ankle mobility
• Can be done with or without weights

Reverse Lunge Muscles Worked

1. Primary: Hamstrings, Gluteus Maximus
2. Secondary: Quadriceps, Core, Calves

Instructions

1. Stand tall with feet hip-width apart
2. Step one foot backward into a lunge position
3. Lower your back knee toward the ground, keeping your front knee over your ankle
4. Press through the front heel to return to standing
5. Keep your torso upright and core braced
6. Alternate sides or complete all reps on one leg
7. Repeat for the desired number of reps

Common Mistakes

1. Letting the front knee push forward excessively
2. Leaning too far forward
3. Losing balance due to short stance
4. Not engaging the glutes
5. Rushing through the movement