Are reverse lunges better than forward lunges?

Reverse lunges are often preferred for beginners or those with knee sensitivity because they put less shear force on the knee joint and make it easier to maintain an upright torso.

How far back should I step?

Step back far enough so that at the bottom of the movement, both knees create roughly a 90-degree angle.

Can I hold weights for this exercise?

Yes, once you have mastered the bodyweight form, you can increase the intensity by holding dumbbells at your sides or a kettlebell in the goblet position.

How to Do Reverse Lunges: Form, Benefits, and Guide

Master the reverse lunge with our expert guide. Learn correct form, target muscles, and tips for lower body strength and stability.

How to Perform

Stand tall with your feet hip-width apart and your hands at your sides or on your hips.
Take a controlled step backward with your right leg, landing on the ball of your foot.
Lower your hips until your left thigh is parallel to the ground and your right knee is hovering just above the floor.
Keep your torso upright and ensure your front knee stays aligned over your ankle without caving inward.
Push through the heel of your left foot and the ball of your right foot to return to the starting position.
Repeat the movement on the opposite side or continue with the same leg for the desired repetitions.

Common Mistakes

Leaning too far forward and putting excessive pressure on the front knee.
Stepping back in a straight line as if on a tightrope, which destabilizes balance.
Allowing the back knee to slam into the floor instead of controlling the descent.
Narrowing the stance too much, causing the front knee to collapse inward.

Muscles Worked

Primary movers

Quads

Stabilizers

Glutes
Hamstrings
Core
Calves

Related Guides

2 Handed Kettlebell Swing — Strength
3D lunge warmup — Strength
4-count burpees — Strength

Quads · Strength