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Reverse Lunges

Stronger legs. Better balance.

A joint-friendly lunge variation where you step back instead of forward — easier on the knees, great for balance, and a powerful builder of single-leg strength for everyday movement.

Benefits

Strengthens legs and glutes
Improves balance and coordination
Gentler on the knees than forward lunges
Builds single-leg (unilateral) strength
Supports everyday movement and stability
Great for all fitness levels

Muscles worked

Quadriceps Glutes Hamstrings Core Calves

How to do it

Step by step

Start

Stand tall with feet hip-width apart, hands on your hips or at your chest. Engage your core.

Step back

Step one foot back and lower into a lunge, both knees bending to about 90 degrees.

Bottom

Keep your front knee stacked over your ankle and your back knee hovering just above the floor.

Drive up

Push through your front heel to return to standing, bringing your back foot forward.

Switch

Repeat on the other leg, alternating sides for your reps.

Tips for best form

Do it right.

Keep your chest up and core engaged
Front knee stacked over your ankle
Step back far enough for a comfortable 90° bend
Push through your front heel to stand
Keep your movements slow and controlled

Variations

Find your version

1. Bodyweight Reverse LungeBeginner

Master balance first
Focus on form

2. Dumbbell Reverse LungeIntermediate

Hold weights at your sides
Adds resistance

3. Deficit Reverse LungeAdvanced

Step back off a low platform
Bigger range of motion

Common mistakes to avoid

Front knee caving inward
Leaning too far forward
Steps too short
Rushing and losing balance

Reps & sets guide

How much, how often

Level	Reps	Sets	Rest
Beginner	8–10 each leg	2–3	45–60 sec
Intermediate	10–12 each leg	3–4	45 sec
Advanced	12–15 each leg	3–4	30–45 sec

Tips for best results

Hold onto a wall or chair for balance if needed
Keep your weight in your front heel
Go slow — control beats speed
Breathe out as you drive back up
Be consistent to build strength and balance

Keep showing up for yourself.

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