Reverse Lunge
The reverse lunge is a movement that primarily trains the glutes and quads, with the hamstrings and adductors assisting. Equipment: dumbbells and bodyweight. Suited to beginner lifters.
- Primary muscles
- Glutes And Quads
- Secondary muscles
- hamstrings and adductors
- Muscle group
- legs
- Equipment
- dumbbells and bodyweight
- Movement pattern
- Lunge
- Difficulty
- Beginner
- Also searched as
- reverse lunges, backward lunge, back lunge
Complete reverse lunge guides
- Proper formReverse Lunge: Proper Form, Step by StepClear, evidence-aware guide to reverse lunge proper form: setup, step-by-step cues, breathing, tempo, progressions, common mistakes and safety notes.
- Muscles workedReverse Lunge: Muscles Worked, Programming, and Solid AlternativesClear, evidence-aware guide to what muscles the reverse lunge trains, where it fits in a program, and 3–4 practical alternatives with when to pick each.
- Sets and repsHow Many Sets and Reps for the Reverse Lunge?Evidence-based set/rep ranges and progression for the reverse lunge by goal (strength, hypertrophy, endurance). How to progress week-to-week and when to add weight vs reps.
- Common mistakesThe Most Common Reverse Lunge Mistakes (and How to Fix Them)Identify the 6 most common reverse lunge mistakes, why they happen, what they cost, and one clear fix per error. Practical, evidence-aware technique coaching.
- At-home alternativesReverse Lunge Alternatives at Home (Minimal Equipment)Four-to-five at-home substitutes for the reverse lunge using bodyweight, dumbbells, or bands, with what each preserves/loses and when to return to a gym.
Related exercises
Train the same muscles or the same movement pattern.
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