Legs · Compound

Reverse Lunge

A lunge stepping backward that is easier on the knees and great for balance.

MAIN MUSCLE
Quads, Glutes
ALSO WORKS
Hamstrings
EQUIPMENT
Dumbbell, Bodyweight
LEVEL
Beginner
REPS
8-12
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Stand tall holding dumbbells at your sides.

  2. Step one foot back and lower the back knee toward the floor.

  3. Keep the front shin close to vertical.

  4. Push through the front foot to return to standing.

COMMON MISTAKES

  • Front knee collapsing inward; keep it tracking over the middle toes.
  • Too short a stance; take a step long enough to keep the front heel down.
  • Pushing mainly off the back leg; drive through the front heel.

TIPS

  • Keep the torso tall and lower straight down, like an elevator.

QUESTIONS

Which muscles does Reverse Lunge work?

The main muscle is Quads, Glutes. It also works Hamstrings.

How many reps should I do?

FORGE suggests 8-12 reps for Reverse Lunge. The app adjusts sets and reps to your goal and level.

What can I do instead of Reverse Lunge?

These train the same muscles: Walking Lunge, Split Squat, Step-Up.