How to do the Reverse Lunge
- Step back onto the ball of one foot and keep the front foot flat.
- Lower your rear knee toward the floor with your hips facing forward.
- Press through your front foot and step back to the starting stance.
Common mistakes
- Letting the front knee fall inward.
- Slamming the rear knee into the floor.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 10–15 |
| Strength | 3–4 | 6–10 |
| Muscular endurance | 2–3 | 15–22 |
Alternative exercises
- Split Squat · Bodyweight
- Dumbbell Reverse Lunge · Dumbbells
- Banded Split Squat · Resistance bands
Frequently asked questions
What muscles does the Reverse Lunge work?
Primary muscle group: Quads. Secondary muscles: glutes, adductors, core.
How many reps should I do for the Reverse Lunge?
Muscle building: 3–4 sets of 10–15 reps. Strength: 3–4 sets of 6–10 reps. Muscular endurance: 2–3 sets of 15–22 reps.
What can I do instead of the Reverse Lunge?
Compare the setup and equipment for these alternatives: Split Squat, Dumbbell Reverse Lunge, Banded Split Squat.