Upper legs

Reverse Lunge

You step back instead of forward: easier to control, kinder to your knees and great for the glutes.

Also known as: backward lunge, step-back lunge

Level: Intermediate
Equipment: Dumbbell
Type: Compound

Movement

Muscles worked

Reverse Lunge muscle map: glutes, quads and hamstrings highlighted on the front and back of the body

How to do it

Stand tall and take a long step back with one leg.
Lower your back knee toward the floor with your weight on your front foot.
Keep your torso upright or leaning slightly forward.
Drive through your front foot to bring your feet back together.

Form cues

Your front leg does the work.
A slight forward lean adds glute work.
Control the descent; don't drop.

Common mistakes

Stepping back too short: it overloads your front knee.
Pushing off your back leg to return: use the front one.
Losing front knee alignment: keep it tracking your foot.

Sets and reps

3-4 sets of 8-12 reps per leg with 90 seconds of rest.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the reverse lunge.

Bodyweight reverse lunge
To learn or warm up.
Bodyweight · Beginner
How to do it
1. Stand tall with your feet hip-width apart.
2. Step one leg back and lower your knee toward the floor.
3. Lower until your front thigh is parallel to the floor.
4. Push through your front heel to return to standing.
Primary
Glutes, Quads
Secondary
Hamstrings
Barbell reverse lunge
Bar on your back for heavier loads.
Barbell · Intermediate
How to do it
1. Place a barbell across your upper back and stand tall.
2. Step one foot backward into a long stride.
3. Lower your back knee toward the ground under control.
4. Drive through your front heel to return to standing.
5. Complete reps on one side, then switch.
Primary
Glutes, Quads
Secondary
Lower Back, Glute Medius, Hamstrings
Kettlebell reverse lunge
Kettlebells at your sides or racked at your chest.
Kettlebell · Beginner
How to do it
1. Stand tall with a kettlebell held in one hand, arm extended down, on the same side as the leg that will lunge back.
2. Step one leg straight back, lowering your hips until both knees are bent at approximately 90 degrees.
3. Keep your front shin vertical and your chest upright, ensuring your back knee hovers just above the floor.
4. Drive through your front heel to return to the starting position.
5. Complete all reps per side before switching to the other side.
Primary
Glutes, Quads
Secondary
Glute Medius, Hamstrings, Obliques
Smith machine reverse lunge
The guided bar helps with balance.
Smith Machine · Intermediate
How to do it
1. Set the bar so it sits across your upper traps when you stand, then unrack it with your feet under your hips.
2. Step one foot straight back and lower the rear knee toward the floor, keeping the front shin vertical and most of your weight on the front foot.
3. Stop when the rear knee is just short of the floor and the front thigh is roughly parallel to it.
4. Push through the front heel and bring the rear foot back to standing under the bar.
5. Complete all the repetitions on one side, or alternate legs, then switch.
Primary
Glutes, Quads
Secondary
Glute Medius, Hamstrings
Offset reverse lunge and press
Lunge with one kettlebell and press as you rise: full-body work.
Kettlebell · Intermediate
How to do it
1. Hold a kettlebell at shoulder height on one side.
2. Step backward into a reverse lunge with the opposite leg.
3. As you reach the bottom of the lunge, press the kettlebell overhead.
4. Drive through your front heel to return to standing.
5. Lower the kettlebell back to shoulder height.
6. Complete reps on one side, then switch.
Primary
Front Delts, Glutes, Quads
Secondary
Hamstrings, Obliques, Triceps
Kettlebell lunge and press
Combines a lunge with a shoulder press.
Kettlebell · Intermediate
How to do it
1. Hold a kettlebell at shoulder height with one arm.
2. Step forward into a lunge with the opposite leg.
3. As you lunge, press the kettlebell overhead.
4. Lock out the arm at the top of the press.
5. Step back to standing while lowering the kettlebell.
6. Complete reps on one side, then switch.
Primary
Front Delts, Glutes, Quads
Secondary
Hamstrings, Abs, Triceps
Kettlebell rotational lunge
Rotate your torso with the kettlebell: core and mobility.
Kettlebell · Intermediate
How to do it
1. Hold a kettlebell with both hands at your chest.
2. Step to one side into a lateral lunge.
3. Rotate your torso toward the lunging leg.
4. Bring the kettlebell down toward the bent knee.
5. Push off the lunging leg to return to center.
6. Complete reps on one side, then switch.
Primary
Glutes, Quads
Secondary
Glute Medius, Hamstrings, Obliques