# Reverse Lunge

A unilateral lower-body exercise targeting the quads and glutes. Useful for building single-leg strength, balance, and side-to-side control.

- Beginner · Compound
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-rear-lunge/video/male.mp4
- HTML: https://seto.fit/exercises/reverse-lunge/

## Muscles worked

- Quads: 9/10
- Glutes: 8/10

## How to do the Reverse Lunge

1. Stand tall, holding a dumbbell in each hand at your sides.
2. Step one leg backward onto the ball of your foot.
3. Lower until your hips approach front knee level.
4. Drive through the whole front foot to stand, knee pointing the same way as that foot.

### Full technique — 8 steps

1. Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides.
2. Shift your weight onto one leg and step the other leg straight back onto the ball of the foot.
3. Lower until your hips approach front knee level and your back knee moves close to the floor.
4. Keep your torso upright over the front leg with the front foot planted flat.
5. Let your front knee point the same way as your front foot, without collapsing inward, as you descend.
6. Drive through the whole front foot and bring the back leg forward to return to standing.
7. Finish tall with hips fully extended before starting the next rep on the same side.
8. Complete all reps on one side or alternate sides as programmed.

## 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

## How much to do

- **Strength** (good fit): 4–5 sets of 5–8 reps · rest 2 min 30 s · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

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

- **No equipment**: [Bulgarian Split Squat](https://seto.fit/exercises/bulgarian-split-squat/), [Assisted Bulgarian Split Squat](https://seto.fit/exercises/assisted-bulgarian-split-squat/)
- **Resistance bands**: [Spanish Split Squat](https://seto.fit/exercises/spanish-split-squat/), [Resistance Band Reverse Lunge](https://seto.fit/exercises/resistance-band-reverse-lunge/)
- **Kettlebell**: [Kettlebell Step-Up](https://seto.fit/exercises/kettlebell-step-up/), [Goblet Split Squat](https://seto.fit/exercises/goblet-split-squat/)
- **Barbell**: [Barbell Front Rack Lunge](https://seto.fit/exercises/barbell-front-rack-lunge/), [Jefferson Split Squat](https://seto.fit/exercises/jefferson-split-squat/)

## 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: [Bodyweight Step-Up](https://seto.fit/exercises/bodyweight-step-up/) — 40% of bodyweight
- Easier: [Goblet Reverse Lunge](https://seto.fit/exercises/goblet-reverse-lunge/) — Beginner
- **This exercise: Reverse Lunge — Beginner**
- Harder: [Forward Lunge](https://seto.fit/exercises/forward-lunge/) — Beginner
- Harder: [Single Leg Step-Up](https://seto.fit/exercises/one-legged-step-up/) — Intermediate

## Quick answers

### What muscles does the Reverse Lunge work?

Primary: Quads 9/10. Also works: Glutes 8/10.

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

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

### How many sets and reps of the Reverse Lunge?

Strength: 4–5 sets of 5–8 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Reverse Lunge?

No equipment: Bulgarian Split Squat, Assisted Bulgarian Split Squat. Resistance bands: Spanish Split Squat, Resistance Band Reverse Lunge. Kettlebell: Kettlebell Step-Up, Goblet Split Squat. Barbell: Barbell Front Rack Lunge, Jefferson Split Squat.

### What is an easier version of the Reverse Lunge?

Goblet Reverse Lunge (Beginner), Bodyweight Step-Up (40% of bodyweight).

### What is a harder version of the Reverse Lunge?

Forward Lunge (Beginner), Single Leg Step-Up (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/