Body weight
Reverse lunge
Reverse lunge mainly works your quads and glutes. It also helps your hamstrings and inner thighs.
Step by step
- Stand tall and step one foot back.
- Lower straight down until both knees bend about 90 degrees.
- Push through your front heel to stand back up.
What you should feel
Your front thigh and glute work as you push back up. Your front knee should not hurt or cave inward.
Common mistake
Leaning forward and letting the front knee collapse; keep your chest tall and your knee over your toes.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
- Count the reps for each side.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Dumbbell split squatQuads, Glutes
Dumbbell reverse lungeQuads, Glutes
Dumbbell step-upQuads, Glutes
Barbell lungeQuads, Glutes
Barbell walking lungeQuads, Glutes
Barbell step-upQuads, GlutesQuestions
What muscles does the reverse lunge work?
Reverse lunge mainly works your quads and glutes. It also helps your hamstrings and inner thighs.
Can I do the reverse lunge at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the reverse lunge?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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