Reverse Lunges: How to Do It, Muscles Worked & Benefits

intermediateHome & gymdumbbellQuads

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In a reverse lunge you step backward instead of forward. This keeps more weight on the front heel, which shifts the focus to the glutes and is usually much kinder to the knees than a forward lunge.

Primary musclesQuads

SecondaryCalves, Glutes, Hamstrings

Equipmentdumbbell

Levelintermediate

Typecompound

Movementpush

WhereHome & gym

What is the reverse lunges?

In a reverse lunge you step backward instead of forward. This keeps more weight on the front heel, which shifts the focus to the glutes and is usually much kinder to the knees than a forward lunge.

The reverse lunges is an intermediate exercise and a compound movement. Compound exercises use several joints and muscle groups at once, so they let you move more weight, burn more energy and build functional strength in less time. You can do it at home or in the gym, which makes it easy to fit into almost any routine.

Muscles worked

The main muscles trained by the reverse lunges are the quads, with help from the calves, glutes, hamstrings.

Quads (primary)

The quadriceps are the four muscles on the front of the thigh. They straighten the knee and are the main movers when you stand up from a squat, climb stairs or jump.

Calves (secondary)

The calves are made of the gastrocnemius (the visible upper part) and the soleus (underneath). They point the foot and are essential for walking, running and jumping.

Glutes (secondary)

The glutes (gluteus maximus, medius and minimus) are the largest and strongest muscles in the body. They extend and rotate the hip, power sprinting and jumping, support the lower back and shape the hips.

Hamstrings (secondary)

The hamstrings run down the back of the thigh. They bend the knee and extend the hip. Strong hamstrings protect the knees and balance out the quads.

How to do the reverse lunges: step by step

Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
Step backward with your right leg around two feet or so from the left foot and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Tip: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground. Keep the torso upright during the lunge; flexible hip flexors are important. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.
Push up and go back to the starting position as you exhale. Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.
Now repeat with the opposite leg.

Coach’s note: Practice the first sessions with a light load or an easier variation. Perfect technique first, then add reps, then add weight.

Benefits of the reverse lunges

Glute-focused lunge variation
Easier on the knees than forward lunges
Easier to balance for beginners
Builds single-leg strength

Like all resistance training, the reverse lunges also contributes to the general health benefits of strength work: stronger bones, better blood-sugar control, improved mood and a higher resting metabolism over time. The U.S. Physical Activity Guidelines recommend muscle-strengthening activities for all major muscle groups on two or more days per week for adults.

Common mistakes to avoid

Stepping back too narrow (like on a tightrope)
Front knee falling inward
Leaning too far back
Pushing off the back foot

Most of these mistakes happen when the weight is too heavy or when you rush. Film one set from the side with your phone. It is the fastest way to spot form problems without a coach.

Form tips from a trainer

Step back about two feet and lower straight down
Keep 80% of your weight on the front leg
Feet hip-width apart, like on train tracks
Lean forward slightly to feel more glutes

How to breathe

Breathe in as you lower the weight or your body (the easier phase) and breathe out as you push. For heavy sets, take a big breath into your belly before the rep, brace your core, and breathe out near the end of the push.

Sets and reps by fitness level

Level	Sets × reps	Rest	Frequency
Beginner	3 × 8 per leg	60–90 sec	2× per week
Intermediate	3 × 10–12 per leg	60–120 sec	2× per week
Advanced	4 × 10 per leg heavy	90–180 sec	2–3× per week

Choose a load or variation where the last 1–3 reps of each set feel hard but your form stays clean. When you can do the top of the rep range for every set, make it harder: add weight, add reps, slow the tempo or move to a harder variation. This is called progressive overload, and it is the main driver of strength and muscle gains.

Easier and harder variations

Make it easier

Bodyweight reverse lunges holding a chair

Make it harder

Deficit reverse lunges standing on a step
Bulgarian Split Squats

Reverse Lunges for men and women

The technique of the reverse lunges is the same for men and women. The difference is in programming. Men often aim for more upper-body size and use heavier loads with lower reps, while many women prefer more lower-body and glute volume and moderate loads with higher reps. Both approaches work. Muscle responds to effort and progressive overload regardless of gender, and women typically recover a little faster between sets.

You will find this exercise in these HelloMyTrainer programs:

Safety tips

Warm up for 5–10 minutes before your first working set: light cardio plus a few easy reps.
Stop immediately if you feel sharp, stabbing or joint pain. Muscle burn is normal; pain is not.
If you have an injury, are pregnant, or have a heart, blood-pressure or joint condition, ask your doctor or a physical therapist before doing this exercise.
Make sure benches, chairs, steps and bars are stable and can hold your weight.

Frequently asked questions

What muscles does the reverse lunges work?

The reverse lunges mainly works the quads, with the calves, glutes, hamstrings helping.

Is the reverse lunges good for beginners?

It is rated intermediate. Beginners should start with an easier variation such as Bodyweight reverse lunges holding a chair and build up.

How many sets and reps of the reverse lunges should I do?

Beginners: 3 × 8 per leg. Intermediate: 3 × 10–12 per leg. Advanced: 4 × 10 per leg heavy. Train each muscle group about twice per week.

Can I do the reverse lunges at home?

Yes, it needs little or no equipment.

How often should I train with the reverse lunges?

Two to three times per week is ideal for most people, with at least 48 hours between hard sessions for the same muscle group.

The Bulgarian split squat puts your rear foot on a bench while you squat on the front leg.

Exercise images: public-domain photos from the open-source Free Exercise DB project. Last reviewed: October 2026.