Reverse Lunge
Squat · quads · beginner
Start
FinishHow to do it
From standing, step one foot straight back and bend both knees until the rear knee is just above the floor, then push through the front heel to bring the back foot home.
Muscles worked
Primary: quads · Also works: glutes, hamstrings
Equipment
No equipment
Common mistakes
- Stepping back too short, which jams the front knee far over the toes and loads the kneecap
- Pushing off the back foot to stand instead of driving through the front heel
- Letting the torso twist toward the front leg rather than keeping the hips square
Variations
- Hold dumbbells at the sides
- Step back onto a low platform for a deeper front-leg stretch
- Alternate legs or do all reps on one side
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Related exercises
- Barbell Back Squatquads
- Goblet Squatquads
- Bodyweight Squatquads
- Leg Pressquads
- Bulgarian Split Squatquads
- Walking Lungequads
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