QuadsGlutesHamstringsDumbbellBodyweightBarbellbeginner
Reverse Lunge
The reverse lunge is easier on the knees than forward lunges because you decelerate into the back leg. It builds single-leg strength and is excellent for lifters with knee issues.
How to Perform
1
Stand tall with dumbbells at your sides or a barbell on your back.
2
Step backward and lower your back knee toward the ground.
3
Front shin should be roughly vertical at the bottom.
4
Drive through the front foot to return to standing.
5
Keep your torso upright throughout.
Common Mistakes to Avoid
Leaning forward.
Not stepping back far enough.
Front knee caving inward.
Muscle Activation
Quads75%
Glutes55%
Hamstrings25%
Variations
Deficit Reverse Lunge
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