Reverse Lunge

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Stand upright holding a dumbbell in each hand at your sides with your feet hip-width apart.
• Take a controlled step backward with one leg and lower your hips until both knees are bent at roughly 90 degrees.
• Keep your front knee aligned over your ankle and your torso upright or slightly leaning forward.
• Push through the heel of your front foot to return to the starting position in one smooth motion.

Common mistakes

• Stepping directly backward in a straight line with the front foot, which disrupts balance.
• Letting the front knee collapse inward during the descent or ascent.
• Allowing the rear knee to crash hard into the floor instead of hovering just above it.

Frequently asked questions

Is the reverse lunge safer for the knees than the forward lunge?

Yes, the reverse lunge places less shearing force on the front knee joint because the shin remains more vertical.

Should I lean forward during a reverse lunge?

A slight forward lean is acceptable and can increase glute activation, but you must avoid rounding your spine.

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