Reverse Lunge
Reverse lunge with no external load to work your legs and stability.
- Primary muscleQuads
- Also worksGlutes
- EquipmentBodyweight
- TypeCompound
- MovementLunge
- LevelIntermediate
- Quads
- Glutes
- Bodyweight
How to do the Reverse Lunge
4 steps, in the order you do them.
- Stand with your feet hip-width apart and your torso upright.
- Step one leg back and place the ball of your foot on the floor.
- Lower both knees in a controlled way until your back knee is close to the floor.
- Push through your front foot to come back up and alternate the indicated side.
Muscles worked
Common Reverse Lunge mistakes
What goes wrong most often when you do the Reverse Lunge, and how to fix it.
When you step back, your foot lands on a diagonal and you lose balance.
Step back in a straight line, hip-width apart, and land on your toes first.
To come back, you push off your back foot.
Come back by pushing the floor with your front foot and bring the back foot next to it.
You shift your whole body backward along with the leg.
Keep your weight over the front leg while the other leg goes back.
Alternatives to the Reverse Lunge
They work the quads with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 1 of the 36 routines.
- Beginners3 × 12–15
- Rest1:15
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Bodyweight Home 3 Days | Beginner | 3 × 12–15 | 1:15 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Reverse Lunge
See all routines →More quads exercises
Cossack SquatQuads · Kettlebell
LungeQuads · Bodyweight
Dumbbell Lateral LungeQuads · Dumbbells
Barbell Walking LungeQuads · Barbell
Frequently asked questions
What muscles does the Reverse Lunge work?
The Reverse Lunge works mainly the quads. It also works the glutes and the hamstrings.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 12 to 15 reps with 1 minute and 15 seconds of rest.
Which routines include the Reverse Lunge?
It appears in 1 of the 36 Mobbe routines, such as Bodyweight Home 3 Days.