At a glance
| Equipment | Bodyweight / calisthenics |
|---|---|
| Experience level | Beginner |
| Movement pattern | Lunge |
| Primary muscle | Quads |
| Also works | Glutes, Adductors |
The movement, step by step.
- Stand tall with feet comfortably apart and a stable support nearby if needed.
- Step one foot back and lower by bending both knees.
- Keep the front foot planted and choose a comfortable stride and depth.
- Push through the front foot to return, then repeat on the other side.
Technique cues
- Keep enough width between the feet for balance.
- Lower deliberately.
- Use light hand support when needed.
Common mistakes
- Stepping backward on a tightrope line.
- Dropping the rear knee onto the floor.
Watch & learn
Professional demonstrations, opened on YouTube.
- How To Reverse Lunge — PureGym.
- How to do a Reverse Lunge to Balance — National Academy of Sports Medicine (NASM).
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Bodyweight - Reverse Lunge, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.