Exercise · lunge
Reverse lunge
Reverse lunge is a beginner-friendly lunge movement that trains quads, glutes, done with no equipment. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 8–12 reps, tempo 2-0-1.
The most common mistake is short step causing the front knee to shoot forward. If no equipment or the movement itself doesn't suit you, Split squat or Step-up or Dumbbell reverse lunge or Band lateral walk cover the same pattern. It's usually held back for knee issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Step back, lower the back knee toward the floor | पीछे कदम रखो, पिछला घुटना ज़मीन की तरफ |
| 2 | Front knee tracks over the toes, torso upright | घुटने पंजों की दिशा में, धड़ सीधा |
| 3 | Drive through the front heel to return | आगे की एड़ी से धक्का देकर वापस |
Equipment & who it fits
Needs no equipment, rated beginner, held back for knee issues. Search "reverse lunge form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Reverse lunge work?
- Reverse lunge primarily trains quads, glutes, using a lunge pattern with no equipment.
- What's the most common mistake with Reverse lunge?
- Short step causing the front knee to shoot forward
- What can I do instead of Reverse lunge?
- The closest substitutes in this database are split squat bodyweight, step up, dumbbell reverse lunge, band lateral walk, which train the same pattern with different equipment.