Reverse Lunge
Kinder on knees while still building strong glutes and quads
LegsIntermediateStrengthLunge
At a glance
| Muscles worked | Primary: Glutes |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Lunge |
| Sets & reps | 3 sets × 10-12 each leg |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: Step one foot backward
- Step 2: Lower until back knee nearly touches floor
- Step 3: Drive through front heel to return
- Step 4: Alternate legs
- Step 5: Repeat
Equipment
- None or dumbbells optional
Coaching tips
Benefits
Kinder on knees while still building strong glutes and quads
Common mistakes
Leaning too far forward
Make it harder
Add dumbbells or deficit
Make it easier
Shorter step
Breathing
Inhale stepping back, exhale driving up
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore legs exercises
Hamstring Back Hyperextension
Beginner · 4 sets × 12-15 repsProne Bodyweight Leg Extension Off Stool
Intermediate · 5 sets × 12-15 each legLeg Back and Forth Swing Warm Up with Pole
Beginner · 3 sets × 10-12 each legSupine Bodyweight Feet Sliding Leg Curls
Intermediate · 3 sets × 20 repsBasketball Split Squat Lunge Jumps
Advanced · 3 sets × 8-10 each legReverse Lunge with Pulley Weight
Intermediate · 3 sets × 10-12 each legGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.