lunge
Reverse Lunge
The reverse lunge trains single-leg strength and balance with a step that many people find easier to control than a forward lunge. Use a stride length that allows both feet to stay stable.
- Primary
- quadriceps, glutes
- Secondary
- hamstrings, core
- Equipment
- bodyweight
- Mechanic
- compound
Setup
- — Stand tall with feet under the hips.
- — Use a wall or rack for light balance support if needed.
Execution
- — Step one foot backward and lower both knees under control.
- — Drive through the front foot to return to standing.
Breathing & coaching
- — Inhale as you step and lower.
- — Exhale as you stand.
- — Keep the front foot planted.
- — Use a quiet, controlled step.
Safety & common mistakes
- — Shorten the range if balance or knee comfort changes.
- — Use support when needed.
- — Stepping on a tightrope line.
- — Pushing mostly from the back foot.
Progressions
- — Dumbbell reverse lunge
Regressions
- — Split squat with support