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Exercise guide
Reverse Lunge
A lunge variation stepping backward for better knee stability.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · hamstrings
- Goals
- hypertrophy
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand holding dumbbells at your sides.
- 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
- Keep the front knee tracking in line with your toes.
- Stay upright through the torso rather than leaning forward.
- Lower the back knee softly instead of dropping it to the floor.