Reverse Lunge
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- MusclesGlutes, Legs
- EquipmentBodyweight, Dumbbell
- LevelBeginner
How to do it
- Stand tall with feet hip-width apart. Hold dumbbells at your sides if you want extra load.
- Step one foot straight back and lower your back knee toward the floor.
- Keep most of your weight in the front heel and your torso upright.
- Stop just before the back knee touches the floor.
- Push through the front foot to return to standing. Repeat on the other side.
Coaching tips
- Stepping back is easier on the knees than stepping forward.
- Think "down", not "forward".
- Do 8–12 reps per leg.
Common mistakes
- Front knee collapsing inward.
- Pushing off mostly with the back foot.
- Stance too narrow, like walking on a tightrope.
Want a plan built around exercises like this?
Coach Maxim will check your form, set your weights and build a program for your goals.
Book a free consultationStop if you feel sharp pain. If you have an injury or a medical condition, check with your doctor before starting a new exercise.
