Reverse Lunge
(Lunge Movement)
Primary Muscles
Quads, Glutes, Hamstring, Core
Equipment
Bodyweight, Dumbbells (opt.)
Level
Beginning, Intermediate
Sets & Reps
2-4 Sets
6-12 Reps
Coaching Cues
- Step backward, not forward, keeping your chest tall.
- Lower your back knee straight down toward the floor.
- Keep your front knee stacked over your ankle.
- Push through your front heel to return to standing.
- Keep your hips square — avoid twisting.
- Maintain a tight core for balance and control.
Common Mistakes
- Leaning the torso forward.
- Stepping too far back and losing balance.
- Letting the front knee caving inward.
- Pushing off the toes instead of the heel.
- Rushing the movement and wobbling.
Modifications
- Short‑Step Reverse Lunge (beginner friendly)
- TRX‑Assisted Reverse Lunge
- Split Squat (more stability)
- Dumbbell Reverse Lunge (advanced)