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Reverse Lunges: Step Back, Stand Tall

Stepping backward is often easier to control than stepping forward. The front leg trains the glutes and quads while you keep your balance.

Reverse lunge side view: start, step back and lower, and stand tall — Reverse Lunge movement illustrations

The prescription

Sets: 3 sets
Reps: 8–10 reps each side
Rest: 1 min 15 sec
Time: About 10 min

Equipment. Bodyweight

Muscles. gluteus maximus, quadriceps. Also hamstrings, gluteus medius

Starting position

Stand tall with feet hip width.
Hold dumbbells at your sides if you have them, or rest your hands on a stable surface.

How to move

Step one foot backward and lower the back knee toward the floor.
Keep the front heel down and the torso nearly upright.
Push through the front foot to return to standing. Do not bounce off the rear knee.
Alternate sides, or finish one side before you switch.

Common mistakes

Taking a tiny step so the front knee crowds the toes.
Leaning the chest onto the front thigh.
Slamming the back knee into the floor.

Variations

Dumbbell reverse lunge
Front-rack reverse lunge

Progressions

Hold dumbbells.
Slow the lowering to three seconds.

Regressions

Supported split squat
Sit-to-stand

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

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