Bodyweight Reverse Lunge
The bodyweight reverse lunge is a knee-friendly lunge variation that emphasizes the quads and glutes without any equipment. Step backward into a deep lunge, lower until your rear knee nearly touches the floor, then drive back to standing.
How to Perform
Stand tall and step one foot straight back about two feet.
Lower your hips until both knees form roughly 90-degree angles.
Keep your torso upright and core braced throughout the movement.
Push through the front heel to return to the starting position.
Alternate legs or complete all reps on one side before switching.
Common Mistakes to Avoid
Leaning the torso forward, which shifts load off the quads and onto the lower back.
Letting the front knee cave inward, stressing the knee joint.
Taking too short a step, which limits range of motion.
Slamming the rear knee into the ground instead of controlling the descent.
Muscle Activation
Variations
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