Reverse Lunges
Reverse lunges are a bodyweight unilateral lower body exercise targeting the quadriceps. Stepping backward reduces anterior knee stress and develops balance, stability, and strength in each leg independently.
How to do it
- Stand with feet hip-width apart and hands on your hips or extended in front for balance.
- Step one foot directly back and lower your hips until both knees reach approximately 90 degrees.
- Keep your front knee aligned over your front ankle and your torso upright.
- Push through your front foot to return to the standing position.
- Repeat on the opposite side, alternating legs for the desired number of repetitions.
Form cues
- Step straight back onto the ball of your back foot
- Keep your torso upright and core engaged
- Lower your back knee toward the floor at a 90-degree angle
- Keep your front knee aligned directly over your front ankle
- Drive through your front heel to stand back up
Breathing: Inhale as you step back and lower your body, and exhale powerfully as you push through your front foot to return to the starting position.
Common mistakes
- Stepping backward too narrowly, which compromises your balance and stability
- Leaning your torso forward, which shifts unnecessary stress onto your lower back and front knee
- Letting the front knee cave inward, which places undue stress on the knee joint
- Dropping the back knee too fast and hitting the floor hard, which can cause bruising or joint discomfort
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, abs.
Suggested sets & reps
Get fitter
3 sets × 10 reps per leg, rest 60 s for overall lower body balance
Lose weight
3–4 sets × 10–14 reps per leg, rest 45–60 s to keep your heart rate elevated
Build muscle
3–4 sets × 8–12 reps per leg, rest 60–90 s focusing on muscle control
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your knees or hips, ease off and stop the movement immediately.
- If you have acute joint injuries or severe balance issues, check with a professional before attempting lunges.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why should I step backward instead of forward?
Stepping backward puts less forward stress on the knee joint and generally makes it easier to keep your balance, especially if you are new to lunges.
How many times a week should I do reverse lunges?
2 to 3 times a week is plenty for most beginners, allowing your leg muscles adequate time to recover and adapt.
What should I do if my knees hurt?
Check your form to ensure your front knee is not drifting past your toes or caving inward. If discomfort persists, reduce your range of motion or try a gentler regression like wall lunges.