Muscles worked
Glutes, hamstrings, quads, core.
Why reverse lunges works
Stepping backward rather than forward keeps your front knee travelling less far past your toes and lets you load the front leg by driving down and slightly back through the heel — a joint angle that generally puts less shear force through the front knee than a forward lunge does.
How to do reverse lunges
- Stand tall with feet hip-width apart.
- Step one foot straight back.
- Lower until both knees are bent about 90°.
- Keep your front shin upright and torso tall.
- Push through your front heel to return to standing.
Form tips
- Step straight back, not out to the side.
- Keep most of your weight on the front foot.
- Control the lowering.
Common mistakes
- Front knee travelling past the toes.
- Leaning too far forward.
- Wobbling — slow down and brace your core.
Who should modify or avoid this
Anyone with balance difficulties or a recent ankle/knee injury should hold onto a wall or sturdy surface for support until confidence and stability improve. If rear-foot instability is an issue, try a split squat (rear foot elevated on a low step) instead.
Sets and reps
3 sets of 8–12 reps per leg.
Variations & progressions
- Easier: hold a wall for balance.
- Harder: hold dumbbells or add a deficit.
- Try walking lunges or Bulgarian split squats.
Looking for a full routine? Try our beginner bodyweight workout.