Alternating Lunge
Quads·Beginner·Compound
Exercise guide
Bodyweight Standing Reverse Lunge
Bodyweight Reverse Lunges are an effective lower-body exercise that targets the quads, glutes, and hamstrings while being easier on the knees than forward lunges. Stepping backward helps improve balance, coordination, and lower-body strength.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
Yes
Sculpt
How to
How to do the Bodyweight Standing Reverse Lunge
- 01
Stand tall with your feet hip-width apart.
- 02
Step one foot backward and lower your body until both knees are bent.
- 03
Keep your front knee aligned over your toes.
- 04
Lower your back knee toward the floor without letting it touch.
- 05
Push through the front heel to return to the starting position.
- 06
Alternate legs for the desired number of reps.
Performance tips
Cues that matter
- Keep your torso upright throughout the movement.
- Move with control rather than rushing each rep.
- Focus on driving through your front heel.
Common questions
Frequently asked
What muscles does the Bodyweight Standing Reverse Lunge work?
The Bodyweight Standing Reverse Lunge primarily targets the Quads. Supporting muscles include Glutes, Hamstrings.
Is the Bodyweight Standing Reverse Lunge a compound or isolation exercise?
The Bodyweight Standing 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 Bodyweight Standing Reverse Lunge?
The Bodyweight Standing Reverse Lunge is a bodyweight exercise. No equipment is needed.
What difficulty level is the Bodyweight Standing Reverse Lunge?
The Bodyweight Standing Reverse Lunge is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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