The reverse lunge is a foundational lower-body exercise that builds strength and stability in the legs and core. This unilateral movement works one leg at a time and is a variation of the traditional lunge. Unlike the forward lunge, the reverse lunge keeps the working leg stationary while the other leg steps backward. This backward motion often places less force on the knee joint of the front leg, making it a more accessible option for many individuals.
Setting Up the Movement
Establish a stable starting position with the feet placed approximately hip-width apart. This stance provides a wider, more functional base of support, similar to standing on parallel “railroad tracks.” The torso should be held upright with the shoulders pulled back and the chest elevated, maintaining a neutral spinal alignment.
Actively engage the core muscles by bracing the abdomen. This helps lock the lumbar spine in place and prevents excessive arching or rounding during the exercise. Hand placement is a personal preference, but starting with hands on the hips or clasped at the chest can help maintain balance. This preparatory phase ensures the body is stacked correctly for efficient recruitment of the primary muscles: the glutes, hamstrings, and quadriceps.
Step-by-Step Execution
The movement begins with a controlled step directly backward with one foot, maintaining hip-width separation throughout the action. The step must be long enough to allow both the front and back knees to reach a 90-degree angle in the bottom position. As the back foot lands, the weight should primarily be supported through the heel and midfoot of the front, stationary leg.
With the back foot’s toe on the ground, lower the body straight down toward the floor, rather than forward. This vertical trajectory is achieved by bending both knees simultaneously, moving the hips downward until the front thigh is roughly parallel to the floor. At the deepest point, the front shin should be vertical and the front knee positioned directly over the ankle, with the back knee hovering just above the ground.
Initiate the ascent by driving force through the heel and midfoot of the front leg, engaging the glutes and hamstrings to push the body back to the starting position. The movement should be powerful yet controlled, returning the back leg next to the front leg without using momentum. Maintaining the upright torso and core engagement during this phase preserves spinal stability and maximizes the workload on the target muscles.
Avoiding Common Form Mistakes
One frequent error is allowing the front knee to track excessively forward, moving past the toes of the stationary foot. This misalignment increases strain on the knee joint and shifts the load away from the glutes and onto the quadriceps. To correct this, focus on stepping back farther and consciously driving the hips downward, ensuring the front shin remains vertical.
Another common mistake involves leaning the torso too far forward, which can put stress on the lower back. While a slight forward lean may be natural to emphasize the glutes, an excessive forward pitch indicates a loss of core tension or an incorrect step length. Actively pulling the shoulders back and maintaining a braced core helps keep the chest up and the spine neutral.
Instability and a narrow stance often cause the individual to wobble or lose balance. When stepping back, the foot should not land directly behind the front heel, which is like walking a tightrope. Instead, the feet must remain laterally separated, mimicking the width established in the starting position to ensure a stable base. Rushing the repetitions sacrifices muscle control and the quality of the contraction. The descent and ascent should be deliberate and slow enough to feel the muscles working.
Modifications and Variations
Once the bodyweight reverse lunge is mastered, the exercise can be progressed to increase the challenge. Adding external resistance is the most common modification, typically by holding a pair of dumbbells at the sides or a kettlebell racked at the chest. A barbell placed across the upper back can also be used, though this requires a higher degree of core stability and balance.
For individuals needing to reduce difficulty or improve balance, the assisted reverse lunge is a useful starting point. This involves holding onto a sturdy object, such as a wall or chair, with one hand for support. Alternatively, performing the movement as a split squat, where the feet are staggered and remain planted, removes the dynamic balance challenge of the step.
Advanced variations challenge strength, mobility, and coordination.
Front-Foot Elevated Reverse Lunge
This variation is performed by standing on a low platform, which increases the range of motion and deepens the stretch on the hip flexors of the back leg.
Reverse Lunge to Balance
In this variation, the back foot is lifted and held in the air at the top of the movement, significantly challenging the stability of the stationary leg.