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Exercise guide
Bodyweight Reverse Lunge
A lunge variation using only body weight, stepping backward for better knee stability than a forward lunge.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · hamstrings
- Goals
- hypertrophy
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Stand tall with your feet hip-width apart.
- Step one leg back and lower your knee toward the floor.
- Lower until your front thigh is parallel to the floor.
- Push through your front heel to return to standing.
- Repeat on both sides.
Technique cues and common mistakes
- No weight needed -- focus on balance and a controlled descent.
- Keep your torso upright instead of leaning forward.
- Step back far enough that your front knee stays behind your toes.