Legs · Compound Exercise
Reverse Lunge
The Reverse Lunge is a compound exercise that primarily trains the Quads, with help from the Glutes. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Dumbbell / Bodyweight
Beginner
Muscles worked
Quads — primary
Glutes — assist
How to perform the Reverse Lunge
1
Set up
Step back, lower until the back knee taps the floor.
2
Execute
Front shin stays near-vertical the whole rep.
3
Form check
Drive through the front heel to stand back up.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
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