Videos
Instructions
- Stand upright with feet hip-width apart.
- Step one leg backward and lower your body until both knees form about 90-degree angles.
- Keep your front knee above the ankle and your torso upright.
- Push through the heel of the front foot to return to standing.
- Repeat on the other side.
Technical tips
- Keep your chest lifted and core engaged.
- Avoid letting the front knee collapse inward.
- Control the descent and avoid slamming the back knee on the floor.
- Maintain balance by keeping feet aligned with hips.
Breathing tips
- Inhale as you step back and lower down.
- Exhale as you push up and return to standing.
Medical restrictions
- Knee injuries or chronic knee pain
- Hip joint issues
- Lower back problems affecting stability
- Balance disorders
Description
The reverse lunge is a highly effective lower body exercise that builds strength, balance, and coordination without the need for equipment. Unlike the forward lunge, this variation reduces stress on the knee joint by stepping backward, making it a safer option for individuals with knee sensitivity. The movement primarily strengthens the quadriceps, glutes, and hamstrings while also engaging the core for stability. Because it is performed one leg at a time, the reverse lunge is excellent for correcting muscle imbalances between the left and right sides of the body. It also improves hip mobility, functional movement patterns, and overall athletic performance. This exercise can be performed anywhere, requires minimal space, and can be easily progressed by adding weights or increasing repetitions. It is suitable for beginners due to its joint-friendly nature but remains challenging enough for advanced athletes when combined with intensity or variations. Regular practice of reverse lunges enhances lower body endurance, supports injury prevention, and contributes to a more balanced and functional physique. For individuals seeking a versatile and effective leg exercise that translates directly into daily movement and sport performance, the reverse lunge is an essential addition to any training routine.
What muscles do reverse lunges work?
Reverse lunges primarily target the quadriceps, glutes, and hamstrings, while also engaging the core and calves for stability.
What are the benefits of doing reverse lunges?
Reverse lunges build lower body strength, improve balance and stability, enhance hip mobility, and reduce stress on the knees compared to forward lunges.
What is the most common mistake in reverse lunges?
The most common mistake is allowing the front knee to push too far forward or collapse inward, which can strain the joint and reduce effectiveness.
Are reverse lunges safe for the knees?
Yes, reverse lunges are considered safer for the knees than forward lunges because the backward step reduces pressure on the front knee joint.
How is a reverse lunge different from a forward lunge?
A reverse lunge places less stress on the knees and focuses more on stability and glute activation, while a forward lunge emphasizes the quadriceps and requires greater knee stability.