Lunges (Reverse) | Gymacetamol

Muscles Worked

Primary

Quadriceps

Quick Cues

1

Step back into the lunge

2

Front knee over ankle

3

Drive through front heel

4

Keep torso upright

Equipment Needed

Bodyweight

Stand upright with feet together, holding dumbbells at your sides or with no weight.
Step one foot backward and lower your back knee toward the floor.
Both knees should bend to roughly 90 degrees.
Push off your back foot to return to standing.
Repeat on the other leg or alternate.
Keep your torso upright throughout.
Repeat for the desired number of repetitions per side.

Common Mistakes

Stepping too far back

Letting the front knee cave inward

Leaning the torso forward excessively

Pro Tips

Lean your torso slightly forward to target glutes, or stay upright for quads

Use a heavy dumbbell in each hand or a barbell on your back

Control the descent and avoid letting your knee crash into the floor

Your Progress

Variations

Forward Lunge

Walking Lunge

Bulgarian Split Squat