Reverse Lunges: How-to, Tips & More
The Reverse Lunges is a beginner compound exercise for your glutes. You do it with bodyweight, one side at a time. It is a good fit when your goal is muscle growth.
Besides the glutes, it also works your quads, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Quads
Secondary
How to do the Reverse Lunges
- Stand tall with your feet hip width.
- Step one foot back and lower until your back knee is near the floor.
- Drive through the front foot to step back up.
- Alternate legs.
Reverse Lunges tips
- Stepping back is easier on the knees than stepping forward.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Compound
Reverse Lunges alternatives
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Frequently asked questions
What muscles does the Reverse Lunges work?
The Reverse Lunges mainly works your glutes, with help from your quads.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Reverse Lunges good for beginners?
Yes. The Reverse Lunges is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Reverse Lunges?
You need bodyweight.
Add Reverse Lunges to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon