reverse lunges Muscles Worked

Reverse lunges are a lower body squat pattern exercise that primarily target the quadriceps and glutes. They’re similar to forward lunges, but instead you step backward and have a trunk lean forward to emphasize the glutes more.

Diagram of primary and secondary muscles worked from Reverse lunges

Muscles Targeted

Primary Muscles

Quads Hamstrings Glutes

Secondary Muscles

Calves Abs

How to do Reverse lunges

Begin standing with the feet together and your hands on your hips.

With one foot, take a large step backward as you lunge down bringing the back knee down toward the ground. At the same time, lean your torso forward slightly.

Once the back knee is about an inch off the ground, reverse the motion as you shift your weight toward the front leg and stand back upright with the feet together again.

Repeat for the desired repetitions, alternating legs.


Animation of how to do Reverse lunges