The Reverse Lunge, or Step-Back Lunge, is a low-intensity exercise similar to the forward lunge. It is an under-appreciated variation of a most prevalent leg exercise which strengthens your quads, hamstrings, calves, and glutes.

  • Bodyweight
  • Compound

Reverse lunges might not be the most enjoyable to do, but they should be a girl’s best friend. This exercise does wonders for toning and shaping those jiggly thigh and butt areas even without weights. The reverse lunge involves muscles of the lower body and provides a host of other benefits which will help improve overall performance and health.

Benefits of Reverse Lunge

  • The Reverse Lunge develops the lower body of an athlete, perfect for any sport requiring power and speed.
  • The reverse lunge will help improve the strength of thigh muscles, even if done with just your body weight.
  • This exercise is perfect for those people who spend all day sitting in front of a table. A constant sitting can cause the muscles at the front of the legs and hips, particularly the hip flexors, to weaken and shorten. The reverse lunge dynamically stretches your quadriceps and hip flexors with each repetition.
  • It can also benefit you in some other areas of your active life. For instance, regular reverse lunges can enhance your performance during squats, leg extensions, and leg presses.
  • Through keeping your muscles well-conditioned, reverse lunges can also lessen your risk of injury and improve the overall functioning of your body during running, walking, hiking, cycling or any other activity which relies heavily on your lower body.

Muscles Worked

  • Quads
  • Hamstrings
  • Glutes
  • Calves

How to Do a Reverse Lunge

  1. At the start, stand straight with your hands overhead or at your hips, these are the more challenging of the two positions.
  2. Then, take a controlled and step backward with your left foot.
  3. After that, lower your hips so as your right thigh or front leg becomes parallel to the floor along with your right knee positioned straight over your ankle. Your left knee must bend at an angle of 90-degree and point towards the floor with your left heel lifted.
  4. Now, return to a standing position by pressing your right heel into the ground and bringing your left leg frontward to complete one rep.
  5. Alternate the legs and take back step with right leg. Continue alternating for 20 reps total.