Quick Answer
Reverse Lunge is a intermediate strength exercise that targets your quadriceps. It uses a barbell. Stand on elevated platform/step (e.g., 4-6 inches). Barbell optional on back.
Video Tutorial
How to Perform the Reverse Lunge
- 1
Stand on elevated platform/step (e.g., 4-6 inches). Barbell optional on back.
- 2
Step one leg (e.g., right) backward off platform into lunge.
- 3
Lower hips until front thigh parallel to ground, back knee nears floor.
- 4
Keep torso upright.
- 5
Push off back foot and through front heel to return to start on platform.
- 6
Repeat reps on one leg, then switch.
- 7
Increases range of motion for front leg.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Reverse Lunge isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Reverse Lunge work?
The Reverse Lunge primarily works your quadriceps. Secondary muscles include the glutes, hamstrings and calves.
What equipment do I need for the Reverse Lunge?
The Reverse Lunge needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Reverse Lunge suitable for beginners?
The Reverse Lunge is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Reverse Lunge should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Reverse Lunge every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train quadriceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.