Reverse Lunges: how to do it right
In short: Reverse lunges work the quadriceps of the front leg, loaded at mid-range, in a controlled stepping-back movement.
How to do it, step by step
- 1Start standing, feet hip-width apart, trunk braced and eyes forward.
- 2Step one foot back while bending the front knee, torso upright.
- 3Lower until the front thigh is close to horizontal, rear knee toward the floor.
- 4Push through the front heel to bring the rear leg back to its starting position.
- 5Control every rep, no jerk or dead time at the bottom.
The mistake to avoid
Don't take too short a step back, you lose balance on the way down.
Other common mistakes
- Front knee traveling far past the toes and shifting the load: step the rear foot back a bit further to keep the shin more vertical.
- Torso leaning forward, unloading the quadriceps onto the glutes: keep the trunk upright and the bracing active.
- Uncontrolled descent with the rear knee slamming the floor: brake the bottom phase and stop just before contact.
- A step too short that jams the middle of the range: lengthen the lunge to use the maximum tension zone.
Muscles worked
- Main:
- Quads
- Supporting:
- Glutes
Quadriceps of the front leg as prime mover, notably the vastus medialis and rectus femoris for the knee extension. Gluteus maximus of the front leg in support on the way up. Hamstrings and adductors stabilize, the calves and trunk manage the balance.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Walking Lunges ›
- 45° Leg Press ›
- Smith Machine Squat with Feet Forward ›
- Bodyweight Squat ›
- Band Squat ›
Frequently asked questions
How do I do this exercise?
Start standing, feet hip-width apart, trunk braced and eyes forward. Step one foot back while bending the front knee, torso upright, until the front thigh is close to horizontal. Then push through the front heel to bring the leg back to its starting position, with no jerk.
How far down should I go?
Go down until the front thigh is close to horizontal, rear knee close to the floor without touching it. The tension is greatest in the middle, around 90 degrees of knee flexion, so slow down in that zone instead of bouncing. Look for the range you control, not the one you reach by squirming.
I don't feel anything, is that normal?
You should feel the work in the quadriceps of the front leg. If you feel nothing, slow the descent over 2 seconds and keep your torso nice and upright: leaning forward, the load goes to the glutes. Also lengthen your lunge to use the maximum tension zone in the middle.
How fast should I do the movement?
Brake the descent over 2 to 3 seconds as you step back, that is where the quadriceps works the most. Come back up firmly but under control, pushing through the front heel. No dead time or bounce at the bottom.
How should I breathe?
Breathe in as you step back and lower into the lunge. Breathe out as you push through the front heel to stand up. Keep your belly braced and your ribs down throughout, this lock stabilizes the pelvis on this off-balance movement.