Quads Beginner

Reverse Lunge

  • Quads
  • Glutes
  • Hamstrings
  • Adductors
  • Core

Bodyweight

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Stand with feet about hip width and use a support if needed.

  2. Step one foot backward and bend both knees.

  3. Lower the rear knee toward the floor while keeping the front foot planted.

  4. Press through the front foot to return to standing, then alternate or repeat.

Key cues

  • Keep a little width between the feet.
  • Let the front knee follow the toes.
  • Return without bouncing off the rear foot.

Common mistakes

  • Stepping onto a tightrope stance.
  • Dropping the back knee abruptly.
  • Leaning sideways to stand.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.