Home/legs/Reverse Lunge

Reverse Lunge

Difficulty: ⭐ Beginnerlegs
👆 Tutorial by WORKOUT WITH GINAWatch on YouTube

Home Setup

Use clear floor space with stable support nearby

FloorChair for balanceWall for support

💡 Pro tip: Hold onto a chair or counter initially for balance

Gym Setup

Floor space or mat, optional dumbbells or barbell

Safety: Ensure stable footing and adequate space behind you

Make It Easier

Regressions for building up strength

1. Assisted Reverse Lunge

bodyweight + chair

Holding support reduces balance demand

2. Shortened Range Reverse Lunge

bodyweight

Smaller step reduces difficulty

3. Split Squat

bodyweight

Static position easier than stepping

Make It Harder

Progressions for advanced athletes

1. Dumbbell Reverse Lunge

dumbbells

Added weight increases resistance

2. Barbell Reverse Lunge

barbell

Heavier load with stability challenge

3. Reverse Lunge to Knee Drive

bodyweight

Adds explosive component

4. Bulgarian Split Squat

bodyweight + bench

Elevated rear foot increases range and difficulty

↕️ Similar Movements

Forward Lunge
Same pattern with forward step
Walking Lunge
Dynamic lunge variation
Bulgarian Split Squat
Elevated rear foot lunge
Step-up
Similar unilateral leg pattern
Single Leg Squat
Unilateral leg strength

Form Checklist

✓Step back with control
✓Lower back knee toward ground
✓Keep front knee aligned over ankle
✓Chest up and core engaged
✓Push through front heel to return

Common Mistakes

  • •Front knee caving inward
  • •Leaning forward excessively
  • •Back knee slamming into ground
  • •Not stepping back far enough
  • •Losing balance during transition

📈 When to Progress

When you can do 12-15 reps per leg with perfect form and balance for 3 sets