Bodyweight Alternating Reverse Lunges

A backward-stepping lunge that builds the glutes and quads — the knee-friendly cousin of the forward lunge.

Legs Bodyweight Strength

Step by step

1. Stand tall with feet hip-width apart, hands on your hips or at your chest for balance.
2. Take a long step back with one leg and lower the back knee straight down toward the floor.
3. Drop until the back knee is just above the ground and the front thigh is roughly parallel to the floor.
4. Keep the front knee tracking over the front foot and your chest tall the entire descent.
5. Drive through the heel of the front foot to push yourself back up to standing in one strong motion.
6. Step back with the opposite leg and continue alternating for the prescribed reps.

Muscles and equipment

Target muscle

Glutes

Secondary muscles

none

Equipment

Bodyweight

Type

Strength

Similar exercises

• Bodyweight Alternating Lateral LungeGlutes · Bodyweight
• Bodyweight Box SquatGlutes · Bodyweight
• Bodyweight Hip AbductionGlutes · Bodyweight