Back to Exercises
Strength Training
Reverse Lunge
Beginner
About This Exercise
A stationary lunge variant where the trailing leg steps backward, then returns to start before alternating. The reverse direction loads the front leg more than walking lunges (which split load across both stride phases) — a strong unilateral strength builder with less stress on the front knee than forward lunges.
1Setup
Stand tall with feet hip-width apart, hands on hips or at sides. Spine neutral, core engaged.
2Execution
Step backward with one foot, lowering until the back knee hovers just above the floor and the front thigh is roughly parallel to the floor. Push through the front heel to drive back to the starting position. Alternate sides each rep, or complete all reps on one side before switching (per the prescription).
Pro Tips
- Front knee tracks over the middle toes — do not let it cave inward
- Trunk stays upright — do not lean forward over the front leg
- Drive through the front heel on the way up, not the toe
- For runners: less front-knee stress than forward lunges; trains the same single-leg strength used on each step
Train This Exercise
Quick workout with this exercise