Fitorex

Bodyweight Reverse Lunge

The reverse lunge is friendlier on the knee than the forward version and very stable for learning.

  • Compound
  • Bodyweight
  • Beginner

How to do it

  • Step backwards and lower straight down
  • Weight on the heel of your front foot
  • Return by driving through your front leg

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

  • Landing hard on your back foot
  • Leaning your trunk forward

Muscles worked

Primary

  • Quads
  • Glutes

Secondary

  • Hamstrings
  • Core / abs

Alternatives

PreviousGoblet Forward Lunge
Form animation: Bodyweight Reverse Lunge
The same animation you see in the app while logging the set.
Type
Compound
Equipment
Bodyweight
Level
Beginner
Pattern
Knee-dominant
Stimulus / fatigue
High
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