Muscles worked
Glutes, hamstrings, quads, core.
Why reverse lunges work
Stepping backward rather than forward keeps your front knee travelling less far past your toes and lets you load the front leg by driving down and slightly back through the heel — a joint angle that generally puts less shear force through the front knee than a forward lunge does.
How to do reverse lunges
- Stand tall with feet hip-width apart.
- Step one foot straight back.
- Lower until both knees are bent about 90°.
- Keep your front shin upright and torso tall.
- Push through your front heel to return to standing.
Form tips
- Step straight back, not out to the side.
- Keep most of your weight on the front foot.
- Control the lowering.
Why stepping backward is the friendlier option
The direction of the step changes the exercise more than it looks. In a forward lunge, you step out and then decelerate your bodyweight as it travels down and forward, which loads the front knee with a braking force. In a reverse lunge, the front foot stays planted and you simply lower — the back leg reaches for the floor. Less deceleration, a more vertical front shin, and considerably less shear through the knee.
That makes reverse lunges the default choice for anyone with sensitive knees, and a reasonable default for everyone else. They are also easier to balance, because the planted front foot gives you a stable base throughout rather than requiring you to land accurately on a moving one.
Keep most of your weight in the front foot — around 80% is a useful target. The back leg is there for balance and to lower you under control, not to push you back up. Pressing through the front heel to return to standing is what makes this a glute and quad exercise rather than a coordination drill.
Step back far enough that both knees reach roughly 90 degrees. Too short a step turns it into an awkward partial squat and puts the front knee well forward of the toes with no benefit.
Sets and reps
3 sets of 8–12 reps per leg.
Programming it into your week
Two to three sets of eight to twelve per leg, once or twice a week, usually after your main bilateral squat work. Single-leg movements expose imbalances, so complete the reps on your weaker side first and match that number on the stronger side rather than the reverse.
How to progress
Begin holding a wall or chair for balance if needed, then progress to unsupported, then add weight in each hand, then elevate the front foot for a deficit. A useful intermediate step is the split squat, where the feet stay planted and only the depth changes.
Variations & progressions
- Easier: hold a wall for balance.
- Harder: hold dumbbells or add a deficit.
- Try walking lunges or Bulgarian split squats.
How it compares
Stepping backward rather than forward keeps the shin more vertical and puts less shear stress through the front knee, which is why reverse lunges are usually the better choice for anyone with cranky knees. Against a split squat, the step-back adds a coordination demand and makes the set more metabolically taxing; against a forward lunge, it is easier to control the descent.
Equipment
None to start. Dumbbells or a loaded bag add resistance when bodyweight becomes easy.
Looking for a full routine? Try our beginner bodyweight workout.