Dumbbell Hip Thrust
Quads·Dumbbells·Intermediate·Compound
Reverse Lunge
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 Lunge
- 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 Lunge work?
The Reverse Lunge primarily targets the Glutes. Supporting muscles include Quads, Hamstrings.
Is the Reverse Lunge a compound or isolation exercise?
The Reverse Lunge is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Reverse Lunge?
The Reverse Lunge is a bodyweight exercise. No equipment is needed.
What difficulty level is the Reverse Lunge?
The Reverse Lunge is rated as beginner difficulty. It is suitable for those new to resistance training.
