Alternating Lunge
Quads·Beginner·Compound
Exercise guide
Reverse Lunges
The Reverse Lunge strengthens the glutes, quadriceps, and hamstrings while placing less stress on the knees compared to forward lunges.
Category
Bodyweight
Difficulty
Beginner
Movement
Compound
Bodyweight
Yes
How to
How to do the Reverse Lunges
- 01
Stand upright with feet hip width apart.
- 02
Step one leg backward and lower your hips until both knees are bent about 90 degrees.
- 03
Keep your front knee aligned over your ankle.
- 04
Lower until your back knee is just above the floor.
- 05
Push through your front heel to return to standing.
- 06
Repeat on the same side or alternate legs.
Performance tips
Cues that matter
- Keep your torso upright throughout the movement
- Step back far enough to maintain balance
- Control the descent and avoid dropping the back knee
Common questions
Frequently asked
What muscles does the Reverse Lunges work?
The Reverse Lunges primarily targets the Quads. Supporting muscles include Glutes, Hamstrings.
Is the Reverse Lunges a compound or isolation exercise?
The Reverse Lunges is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Reverse Lunges?
The Reverse Lunges is a bodyweight exercise. No equipment is needed.
What difficulty level is the Reverse Lunges?
The Reverse Lunges is rated as beginner difficulty. It is suitable for those new to resistance training.
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