Reverse Lunge: How to Do It, Muscles Worked and Mistakes to Avoid
The reverse lunge builds the quads, glutes and balance one leg at a time, with less knee stress than a forward lunge. Here is how to do it, what it works, the mistakes to avoid and how to make it easier or harder.
A reverse lunge is a lunge where you step backward instead of forward, lower your back knee toward the floor, then return to standing. It trains the quadriceps and glutes one leg at a time, along with your balance, and needs no equipment. It suits beginners, home workouts, adults over 40 and anyone whose knees dislike forward lunges.
| Primary muscles | Quadriceps, gluteus maximus |
| Secondary muscles | Adductors (inner thighs), hamstrings, gluteus medius, calves, core |
| Equipment | None; dumbbells or a kettlebell to progress |
| Difficulty | Beginner |
| Movement pattern | Lunge |
| Good for | Single-leg strength, balance, knee-friendly leg training, home workouts |
| Starting sets and reps | 2 to 3 sets of 8 to 12 per leg, 2 to 3 times a week |
How to do a reverse lunge
- Stand tall. Set your feet hip-width apart, with your hands on your hips or held out in front for balance.
- Shift your weight. Lean your weight onto the front foot, the leg that will do the work.
- Step back. Take a long, controlled step straight back with the other foot and land on the ball of that foot. Step far enough that your front knee stays roughly over your front ankle as you lower.
- Lower. Bend both knees and drop your back knee toward the floor until both knees are bent about 90 degrees and the back knee hovers just above the ground. Keep your torso upright.
- Pause. Hold the bottom for one second without bouncing.
- Stand up. Drive through the heel and middle of your front foot to stand, and bring your back foot forward to meet it.
- Repeat. Do all your reps on one leg, then switch. Once you are steady, you can alternate legs instead.
Form cues
- Keep most of your weight on the front foot. The back leg is for balance, not for pushing.
- Step back onto a train track, not a tightrope: keep your feet hip-width apart.
- Keep your front knee in line with your middle toes and your whole front foot flat.
- Breathe in on the way down, breathe out as you stand.
- Feel it in the front of your thigh and in your glute.
Muscles worked
The front leg does most of the work: the quadriceps straighten the knee, the gluteus maximus straightens the hip, and the adductors and hamstrings help. The gluteus medius and your core keep you steady on a narrow stance.
Stepping backward changes where the load goes. In nine men, the reverse lunge produced lower knee loading than a single-leg squat, while the forward lunge did not, and the forward lunge produced the highest hip loading of the three. The authors recommended starting knee and ankle progressions with the reverse lunge, then moving to the forward lunge (1). In 20 women, the forward lunge produced higher kneecap force and stress, and faster loading, than the backward lunge (2).
How you lean and how far you step matter too. In a forward lunge study of 10 adults, leaning the trunk forward increased hip extensor work and activity in the gluteus maximus and a hamstring (3). In 20 adults doing loaded forward lunges, a longer step raised activity in the quadriceps, hamstrings, adductors and gluteus maximus, and actually stepping, rather than lunging in place, raised glute activity (4). These were forward lunges, so treat them as a guide for the reverse version. Activation shows which muscles work, not which will grow.
Common mistakes
- Too short a step. The front knee shoots forward and the heel lifts. Fix: step back farther, so the front shin stays close to upright at the bottom.
- Walking a tightrope. Stepping straight behind your front foot makes you wobble. Fix: keep your feet hip-width apart, like two train tracks.
- Pushing off the back foot. Fix: let the front leg lift you. The back toes only steady you.
- Dropping the back knee onto the floor. Fix: lower under control and stop just above the ground. Put a folded towel under the knee while you learn.
- The front knee caving in. Fix: aim the knee over your middle toes and slow down. If it still caves, shorten the range.
- Folding forward. Fix: keep your chest up and your back flat. A small lean from the hips is fine; collapsing over the front knee is not.
Variations: easier and harder
| Level | Variation | Why or when |
|---|---|---|
| Easiest | Supported split squat (no equipment) | Stay in a split stance, hold a chair or counter and just lower and rise. No stepping, so balance is easy. |
| Easier | Split squat without support | The same, hands free. Builds the balance you need to step. |
| Easier | Partial-range reverse lunge | Lower only partway. For knees that dislike deep bending. |
| Standard | Bodyweight reverse lunge | The main version described above. |
| Harder | Goblet or dumbbell reverse lunge | One weight at your chest, or a dumbbell in each hand at your sides. |
| Harder | Deficit reverse lunge | Stand on a low, stable step and lunge back to the floor for more range. |
| Harder | Reverse lunge to knee drive | Drive the back knee up to hip height as you stand. Adds balance and speed. |
| Hardest | Bulgarian split squat | The back foot rests on a bench, so the front leg works through a longer range. See our Bulgarian split squat guide. |
If your knees complain, use the supported split squat in a short range or try step-ups on a low step. If holding weights bothers your wrists or back, stay with bodyweight or wear a loaded backpack.
Sets, reps and how often
The rep ranges and rest periods below follow the American College of Sports Medicine’s position stand on resistance training (5). Reps are per leg, and the set counts are practical starting points.
| Goal | Sets and reps per leg | Rest |
|---|---|---|
| Beginners | 2 to 3 sets of 8 to 12 | 1 to 2 minutes |
| Muscle | 3 to 4 sets, mostly 6 to 12 | 1 to 2 minutes |
| Strength | 3 to 5 sets of 4 to 6, heavy dumbbells | 3 to 5 minutes |
| Endurance | 2 to 3 sets of 15 or more, light | Under 90 seconds |
The ACSM recommends two to three sessions a week for beginners, and adding 2 to 10% to the load once you can do one or two reps more than your target (5). A meta-analysis of 21 studies found light loads built as much muscle as heavy ones when sets were taken to failure, though heavy loads built more maximal strength (6). So bodyweight reverse lunges taken close to failure still count.
For adults over 60, less can be plenty: a network meta-analysis of 151 trials found lower-volume programs were the most effective for physical function and muscle size, while moderate to higher volumes did more for leg strength (7).
Do reverse lunges grow glutes?
Yes, they train the glutes, though no trial has measured glute growth from reverse lunges alone. A 2025 meta-analysis of nine trials found one-leg and two-leg training built similar amounts of muscle (8), so one-leg moves like this one are no second-class muscle builders. To put more of the work on your glutes:
- Take a slightly longer step and lower to full depth.
- Lean your chest a little forward from the hips, keeping your back flat (3).
- Drive up through your front heel and squeeze the glute at the top.
- Add load over time, and pair lunges with hip thrusts or glute bridges.
If glutes are your main goal, forward or walking lunges ask more of the hips than reverse lunges did in the lab (1), though they also load the knee more.
Reverse lunges vs squats: which is better?
Neither; they do different jobs. Squats let you load both legs heavily at once and build two-leg strength. Reverse lunges train each leg on its own, challenge your balance and reveal a weaker side, which matters for stairs, curbs and catching a stumble. The same meta-analysis found strength gains followed the training style: two-leg training built more two-leg strength, one-leg training more one-leg strength (8). Most people do best with both, such as a goblet squat and a reverse lunge in the same week.
Why are reverse lunges so hard?
You step backward without seeing where your foot lands, you balance on a narrow base, and one leg lifts almost all your body weight out of a deep knee bend. If you wobble, hold a chair, shorten the step back slightly, or master the split squat first.
Is it safe? Who should be careful
For most adults, the reverse lunge is a safe, easy-to-control leg exercise. Effort in your thighs and next-day soreness are normal. Stop if you feel sharp pain, or if your knee swells, locks or gives way.
- Knee pain. Stepping back loads the kneecap less than stepping forward (2), and one lab study recommended the reverse lunge as the first lunge for building up knee loading (1). Start in a short, pain-free range and see our knee pain exercises.
- Balance worries. Hold a chair or counter until you are steady. Our guide to balance exercises after 60 covers the wider routine.
- Hip replacement. Ask your surgeon or physical therapist how deep you may lunge.
- High blood pressure or heart disease. Breathe out as you stand rather than holding your breath, and ask your doctor about heavy loads.
- Pregnancy. The American College of Obstetricians and Gynecologists says that without complications, exercise in pregnancy is safe and desirable, though routines may need adjusting (9). As your balance shifts, a supported split squat is a sensible swap; check with your obstetric care provider.
See a physical therapist or doctor if pain lasts more than a few days, worsens from session to session, or changes how you walk. Read our medical disclaimer.
Watch it done
Our video on six bodyweight leg exercises for stronger knees shows the reverse lunge as the second of its six moves, and our steps match it: feet hip-width, weight shifted onto the front foot, a step back long enough that the front knee stays over the ankle, both knees to about 90 degrees with the torso upright, a one-second pause, then driving through the front heel, 10 reps per leg. The video says stepping back cuts knee stress to a fraction; the lab studies above found a real but smaller difference.
Looking for your next move? Browse every guide in our exercise library, sorted by muscle group, equipment and level.
Sources
- Comfort P, et al. Joint kinetics and kinematics during common lower limb rehabilitation exercises. J Athl Train. 2015;50(10):1011-1018. PubMed 26418958
- Goulette D, et al. Patellofemoral joint loading during the forward and backward lunge. Phys Ther Sport. 2021;47:178-184. PubMed 33310585
- Farrokhi S, et al. Trunk position influences the kinematics, kinetics, and muscle activity of the lead lower extremity during the forward lunge exercise. J Orthop Sports Phys Ther. 2008;38(7):403-409. PubMed 18591759
- Escamilla RF, et al. Effects of step length and stride variation during forward lunges on lower-extremity muscle activity. J Funct Morphol Kinesiol. 2025;10(1):42. PubMed 39982282
- American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708. PubMed 19204579
- Schoenfeld BJ, et al. Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. J Strength Cond Res. 2017;31(12):3508-3523. PubMed 28834797
- Radaelli R, et al. Effects of resistance training volume on physical function, lean body mass and lower-body muscle hypertrophy and strength in older adults: a systematic review and network meta-analysis of 151 randomised trials. Sports Med. 2025;55(1):167-192. PubMed 39405023
- Kassiano W, et al. Comparison of muscle growth and dynamic strength adaptations induced by unilateral and bilateral resistance training: a systematic review and meta-analysis. Sports Med. 2025;55(4):923-936. PubMed 39794667
- American College of Obstetricians and Gynecologists. Physical activity and exercise during pregnancy and the postpartum period: ACOG Committee Opinion, Number 804. Obstet Gynecol. 2020;135(4):e178-e188. PubMed 32217980
This article is for informational purposes only and is not medical advice. See our Medical Disclaimer before changing your exercise, diet, or supplement routine.
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Frequently asked questions
What are the benefits of reverse lunges?
Reverse lunges build the quadriceps and glutes one leg at a time, train your balance and reveal a weaker side, all with no equipment. Stepping backward is also easier on the knees than stepping forward: in a lab study of 20 women, the forward lunge produced higher kneecap force and stress than the backward lunge. That makes the reverse lunge a good first lunge for beginners and anyone with sensitive knees.
Do reverse lunges grow glutes?
Yes, they train the glutes, though no trial has measured glute growth from reverse lunges alone. A 2025 meta-analysis found one-leg and two-leg training built similar amounts of muscle. To put more work on your glutes, take a slightly longer step, lower to full depth, lean your chest a little forward from the hips, drive through your front heel and add weight over time.
Why is it so hard to do reverse lunges?
You step backward without seeing where your foot lands, you balance on a narrow base, and one leg lifts almost all your body weight out of a deep knee bend. If you wobble, keep your feet hip-width apart like train tracks, hold a chair or counter, or start with a split squat, where you lower and rise without stepping at all.
Whatu2019s better, reverse lunges or squats?
Neither is better overall; they do different jobs. Squats let you load both legs heavily and build two-leg strength. Reverse lunges train each leg on its own and challenge your balance, which helps with stairs, curbs and catching a stumble. A 2025 meta-analysis found strength gains follow the training style while muscle growth is similar, so most people do best with both in the same week.
How do you do a reverse lunge correctly?
Stand with your feet hip-width apart and shift your weight onto one foot. Step the other foot well back, then lower until both knees are bent about 90 degrees, with the back knee just above the floor and your torso upright. Pause for a second, then drive through the heel of your front foot to stand and bring the back foot in. Do 8 to 12 reps, then switch legs.
