Reverse Lunge

Reverse Lunge is one of the top quads exercises using bodyweight. Full breakdown of proper form, common mistakes and FAQs.

How to perform it

• Stand tall with weight in hands or on shoulders.
• Step forward or back and bend both knees to 90°.
• Front knee tracks over the ankle — never past the toes.
• Drive through the front heel to return.
• Repeat 10–12 per leg × 3 sets.

Tips

• Master bodyweight before adding load.
• Chest tall, back neutral throughout.
• A slightly longer step targets glutes more.

Common mistakes

• Leaning forward puts stress on the knee.
• Too short a step loads the knee instead of the glutes.

How many sets and reps of Reverse Lunge should I do?

3 sets × 12 reps, 2–3x per week is enough to start.

Is Reverse Lunge good for beginners?

Yes — Reverse Lunge is one of the best beginner exercises. Start light and prioritize form.

What are the best alternatives to Reverse Lunge?

It depends on your equipment. Similar tools (dumbbells for barbell, machines for free weights) provide comparable stimulus. See the "Related exercises" section on this page.

Can I do Reverse Lunge every day?

Not recommended for lifting — muscles need 48 hours to recover. 3–4x/week is optimal. Light cardio can be daily.

How many calories does Reverse Lunge burn per minute?

Roughly 6–9 kcal/minute depending on your weight and intensity.