Bodyweight Reverse Lunge — how to, muscles worked, alternatives

How to do the Bodyweight Reverse Lunge

Stand tall with your arms at your sides or hands on your hips.
Step one leg backward onto the ball of your foot.
Lower until your hips approach front knee level.
Drive through the whole front foot to stand, knee pointing the same way as that foot.
Alternate legs each rep.

Full technique — 7 steps

Stand tall with feet hip-width apart and arms at your sides or hands on your hips.
Shift your weight onto one leg and step the other leg straight back onto the ball of the foot.
Lower until your hips approach front knee level and your back knee moves close to the floor.
Keep your torso upright over the front leg with the front foot planted flat.
Let your front knee point the same way as your front foot, without collapsing inward, as you descend.
Drive through the whole front foot and bring the back leg forward to return to standing.
Alternate legs each repetition.

Common mistakes

Pushing off the back foot
Front heel lifting off floor
Back step too short
Front knee collapsing inward
Torso drifting too far forward

Form cues

Step straight back
Stay heavy on front leg
Front foot stays flat
Push through whole foot
Stand tall each rep

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Chair Supported Resistance Band Reverse Lunge Beginner
Easier Diagonal Lunge with Toe Touch 30% of bodyweight
This exercise Bodyweight Reverse Lunge 40% of bodyweight
Harder Archer Reverse Lunge 45% of bodyweight
Harder Bodyweight Bulgarian Split Squat 55% of bodyweight

Too hard for now? Start with the Diagonal Lunge with Toe Touch.

In ready-made workouts

20-minute bodyweight workout20 min · No equipment
Bodyweight leg workout30 min · No equipment

Quick answers

What muscles does the Bodyweight Reverse Lunge work?

Primary: Quads 9/10, Glutes 8/10. Also works: Hamstrings 5/10, Hip adductors 5/10, Calves 3/10, Hip abductors 3/10.

When should I do the Bodyweight Reverse Lunge in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

How many sets and reps of the Bodyweight Reverse Lunge?

Strength: 3–4 sets of 10–12 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 12–20 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Bodyweight Reverse Lunge?

Dumbbells: Dumbbell Front Rack Lunge, Dumbbell Overhead Lunge. Weight plates: Bodyweight Deficit Reverse Lunge, Plate Forward Lunge. Barbell: Barbell Reverse Lunge, Barbell Overhead Lunge. Kettlebell: Kettlebell Reverse Lunge, Goblet Side Squat.