Reverse Lunge — how to, muscles worked, alternatives

How to do the Reverse Lunge

Stand tall, holding a dumbbell in each hand at your sides.
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.

Full technique — 8 steps

Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides.
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.
Finish tall with hips fully extended before starting the next rep on the same side.
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

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 Bodyweight Step-Up 40% of bodyweight
Easier Goblet Reverse Lunge Beginner
This exercise Reverse Lunge Beginner
Harder Forward Lunge Beginner
Harder Single Leg Step-Up Intermediate

Too hard for now? Start with the Goblet Reverse Lunge.

In ready-made workouts

Full-body dumbbell workout40 min · Home, dumbbells
Dumbbell leg workout40 min · Home, dumbbells
25-minute leg workout25 min · Gym

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.