Reverse Lunge primarily works the quadriceps and glutes. It is categorized as a lunge movement and uses Bodyweight and Dumbbell.
- Primary muscles
- quadriceps and glutes
- Equipment
- Bodyweight and Dumbbell
- Movement pattern
- lunge
- Catalog difficulty
- 2 of 5
How to do Reverse Lunge
- Step back into a long lunge
- Front shin stays mostly vertical
- Drive through the front foot to return
Common mistakes
- Front knee collapsing in — shorten step or reduce load
- Stepping too narrowly and losing balance through the descent
Muscles worked
The primary catalog target is quadriceps, with glutes also involved. Exercise feel varies with setup, range of motion, and individual anatomy.
Easier and harder options
Easier option: Split Squat
Harder option: Walking Lunge
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Split Squat · Walking Lunge · Split Squat · Walking Lunge · Step-Up · Box Squat (Bodyweight)
Put Reverse Lunge into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.