- Trains quads and glutes one leg at a time
- Step back far enough that both knees reach about 90 degrees
- Drive up through your front foot; the back leg is only for balance
- 3 sets of 8 to 12 reps per leg, once or twice a week
- Level
- Beginner
- Trains
- Quadriceps, Glutes, Adductors, Hamstrings, Core
- Kit
- Bodyweight, Dumbbells or kettlebells (optional)
What the reverse lunge trains and why it is worth doing
The reverse lunge trains your quads and glutes, with your adductors and hamstrings helping and your trunk and hips working to keep you balanced. Each leg works on its own, so it builds strength evenly and shows up any difference between sides.
Stepping back keeps your front shin more upright and means less braking through the knee than stepping forward, which is why many people with sore knees tolerate it well. It is also the building block for walking lunges and the sandbag lunges in HYROX. Our guide to unilateral training explains why single leg work deserves a place in every programme.
How to do a reverse lunge
- Stand tall with your feet hip width apart, holding dumbbells by your sides if you are using them.
- Brace your trunk and shift your weight onto your front foot.
- Take a long step straight back with the other leg, landing on the ball of your back foot.
- Lower under control until your back knee is just above or lightly touching the floor. Your front knee tracks over your toes and your torso leans very slightly forward.
- Push through the whole of your front foot to drive back up, bringing your back foot in to meet it.
- Either complete all your reps on one side or alternate legs.
Common mistakes
- Stepping onto a tightrope. If your feet end up in line, you will wobble. Keep them hip width apart, as if on train tracks.
- Pushing off the back foot. The back leg is there for balance. Most of the work should come from the front leg.
- Steps that are too short. A short step drives your front knee a long way forward and lifts your heel. Step back far enough that both knees reach roughly 90 degrees.
- Crashing the knee into the floor. Lower under control and touch lightly, or stop just short. A folded mat under the knee helps.
- Front knee collapsing inward. Keep it tracking in line with your second and third toes.
Easier and harder versions
- Easier: hold onto a rack or wall for balance, or do a split squat where your feet stay in place.
- Easier: a shorter range, lowering only part of the way.
- Harder: dumbbells by your sides, a kettlebell held at your chest or a barbell on your back.
- Harder: a deficit reverse lunge with your front foot on a 5 to 10 cm step, which increases the range.
- Harder: the Bulgarian split squat or the walking lunge.
How to programme the reverse lunge
3 sets of 8 to 12 reps per leg with about 90 seconds' rest works well for most people. Beginners can start with bodyweight and add dumbbells once 12 controlled reps per leg feels easy.
Use it after your main squat or deadlift on lower body days, once or twice a week. It also suits conditioning circuits because it is easy to scale. If you are training for a race, reverse lunges build the base for HYROX sandbag lunges. You can have your lunge checked in a Lower class on the Lycan Strength 7-day free trial.
Members' guide
Keep reading with your free week
The full guide is for members and people on a free trial. Claim 7 days free and it opens straight away on this device, along with every other guide.
Already a member? Log in to read it
Unlock the full guide
Seven days of classes, free. We will be in touch to book your first session.
Questions
Are reverse lunges better for your knees than forward lunges?
Many people find them more comfortable, because stepping back reduces the braking force on the front knee. If lunges of any kind are painful, our [knee pain guide](/physiotherapy/conditions/knee-pain/) explains when to get it checked.
Should my back knee touch the floor?
A light touch or stopping just above the floor is fine. Just do not let it drop and bang into the ground.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
