Strength Training · Calisthenics
Reverse Lunge
The reverse lunge is a bodyweight exercise where you step backward into a split stance, lower your body, and return to standing. It builds thigh and hip strength while challenging single-leg balance.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand with your feet hip-width apart.
- Step one foot backward, landing on the ball of that foot.
- Bend both knees to lower your rear knee toward the floor, keeping your front foot planted.
- Push through your front foot to rise.
- Bring your rear foot forward to finish beside your front foot.
Form cues
- Keep your front knee following your toes.
- Keep your hips level.
- Keep your ribs stacked over your hips.
Common mistakes
- Stepping onto a tightropeKeep some sideways space between your feet instead of placing one directly behind the other.
- Taking too short a stepStep farther back so you have room to lower without lifting your front heel.
- Bouncing off the rear kneeSlow the descent so your rear knee stops just above the floor rather than striking it.
Safety
An insecure backward step can cause a stumble or fall. Forcing depth or continuing after fatigue changes your technique can strain your knees or hips.
- Clear the space behind you before starting.
- Use a stable support within reach if your balance is uncertain.
- Use a pain-free depth rather than forcing your knee close to the floor.
- End the set when you can no longer control your landing or return.
If you have ongoing knee, hip, or ankle pain or significant balance limitations, try a supported, shallower version or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per leg
- Rest
- 1 min 30 sec
Alternate legs, counting each backward step and return as one rep for that leg.