Bodyweight Reverse Lunge

A single-leg lunge stepping backward — builds the glutes and quads while staying easy on the front knee.

Legs Bodyweight Strength

Step by step

1. Stand tall with feet hip-width apart and your hands on your hips or at your chest.
2. Take a long step back with one leg, planting the ball of the back foot down lightly.
3. Lower the back knee straight down toward the floor while keeping the front shin near vertical.
4. Drop until the back knee is just above the ground and the front thigh is roughly parallel to the floor.
5. Drive through the heel of the front foot to push yourself back up to a tall standing position.
6. Repeat on the same leg for the prescribed reps, then switch sides without losing form.

Muscles and equipment

Target muscle

Glutes

Secondary muscles

Quads

Equipment

Bodyweight

Type

Strength

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