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Last updated February 2, 2026
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adductorscalveshamstringsquadricepsabductorsglutes
Reverse Lunge (Bodyweight)
Stand tall. Step one foot back and drop into a lunge. Push off the back foot to return to standing. Keep your chest up.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quads
Secondary
glutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Staggered
Posture
Standing
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand upright with your feet hip-width apart.
- Engage your core and keep your chest up and shoulders back.
- Step 2Step Back
- Take a step back with your right foot, lowering your body into a lunge.
- Keep your left knee directly above your left ankle as you lower your body.
- Step 3Lower Your Body
- Bend both knees to lower your body until your right knee nearly touches the ground.
- Ensure your left thigh is parallel to the ground and your right knee is pointing downwards.
- Step 4Push Back Up
- Press through your left heel to return to the starting position.
- Bring your right foot forward to meet your left foot.
- Step 5Repeat
- Perform the same movement with your left leg stepping back.
- Continue alternating legs for the desired number of repetitions.
- Step 6Finish the Exercise
- After completing your reps, stand tall with your feet hip-width apart.
- Take a moment to catch your breath and stretch if needed.