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BeginnerLegsDumbbellCompound

Reverse Lunge

A lunge variation stepping backward that is easier on the knees and provides excellent glute and quad development.

Video DemonstrationRoyalty-free via Pexels
Reverse Lunge demonstration

Visual demonstration — Reverse Lunge

Muscles Worked

Quadriceps (Primary)GlutesHamstringsCore

Step-by-Step Instructions

  1. 1Stand upright holding dumbbells at your sides or bodyweight
  2. 2Step one foot backward into a lunge
  3. 3Lower until both knees form 90-degree angles
  4. 4Push through the front heel to return to standing
  5. 5Alternate legs or complete all reps on one side

Training Recommendations

Strength
Sets3-4
Reps6-8 per leg
Rest90-120 sec
Hypertrophy
Sets3
Reps10-12 per leg
Rest60-90 sec
Endurance
Sets2-3
Reps15-20 per leg
Rest30-60 sec

Tips & Variations

  • Easier on the knees than forward lunges
  • Keep your torso upright
  • Front knee should track over the ankle

Common Mistakes to Avoid

  • Stepping too short
  • Leaning forward
  • Knee going past toes on front leg

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