Bodyweight Reverse Lunge
How to do it
Starting position
- Stand upright with your feet hip-width apart
- Place your hands on your hips and look straight ahead
- Brace your core to keep your torso upright
Movement
- Step one foot far back and place your toes on the ground
- Lower your hips until both knees are at 90 degrees
- Push through the entire sole of your front foot and return to the starting position
Breathing
Inhale as you step back and lower down, and exhale as you return to the starting position
Trainer tips
- Take a big step back with one foot
- Squat down until your front thigh is parallel to the floor
- Push through your front heel to stand up
Cautions
- It can strain your knee joints, so be careful not to let your back knee hit the floor hard
- Bending the upper body forward
- Front knee traveling past the toes
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Hamstrings · Adductors · Calves |
| Equipment |  Bodyweight |
| Movement pattern | Lunge |
| Rep range | 10–12 reps (one side at a time) |
34 similar exercises
Representative exercise: Bodyweight Reverse Lunge
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- Bodyweight Rear Lunge
- Bottle Weighted Reverse Lunge
- Barbell Reverse Lunge
- Landmine Rear Lunge
- Barbell Forward Backward Lunge
- Dumbbell Rear Lunge
- Kettlebell Goblet Forward Backward Lunge
- Kettlebell Rear Lunge
- Kettlebell Backward Lunge
- Kettlebell Forward Backward Lunge
- Smith Rear Lunge
- Suspension Reverse Lunge
- Medicine Ball Rear Lunge
- Reverse Lunge Quick Arms
- Wall Supported Reverse Lunge
- Bodyweight Shifting Reverse Lunge
- Barbell Rear Lunge (VERSION 2)
- Landmine Rear Lunge (VERSION 2)
- Cable Reverse Lunge
- Kettlebell Clean Grip Reverse Lunge
- Kettlebell Ipsilateral Reverse Lunge
- Kettlebell Contralateral Reverse Lunge
- Bodyweight Reverse Lunge with Overhead Reach
- Landmine Overhead Rear Lunge
- Dumbbell Rear Lunge from Step
- Smith Rear Lunge from Deficit
- Barbell Forward Backward Lunge (VERSION 2)
- Kettlebell Forward Backward Lunge (VERSION 2)
- Weighted Plate Overhead Reverse Lunge
- Dumbbell Reverse Lunge from Deficit
- Dumbbell Opposite Reverse Lunge from Deficit
- Kettlebell Reverse Lunge from Deficit
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Stair ClimbHarderAlternating Side Lunge and KickHarderLateral Step-UpSimilar exerciseDumbbell Goblet Split SquatSimilar exerciseBarbell LungeSimilar exerciseBand Split SquatSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.