Reverse lunge
Also called backward lunge, step-back lunge
- Works
- Front of the thigh · quadriceps
- Buttocks · gluteus maximus
- Back of the thigh · hamstrings
- Needs
- No equipment
Setup
Stand with feet hip-width apart. Hold weights at your sides if you want more load.
Steps
- Take a long step back with one foot.
- Bend both knees and lower your back knee toward the floor.
- Push through the front foot to return to standing.
- Change legs each rep, or do all reps on one side first.
Breathing
Take a breath and tighten your stomach before each rep. Breathe out as you come up.
Where you feel it
In the front of your thighs and your buttocks.
Common mistakes
- Stepping back too short, so the front heel lifts.
- Leaning far forward.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.