Lower body exercise
Reverse Lunge
Lower bodyDumbbell2:54 demo
A controlled backward step into a lunge that trains the legs, hips and core one side at a time.
How to perform it
Stand tall with bodyweight, one dumbbell or two.
Take one controlled step backward.
Lower your back knee toward the floor.
Drive through the front leg to return to standing.
Coaching cues
- Keep the front foot planted
- Let the front knee move naturally
- Inhale down, exhale up
- Avoid twisting as you step
Make it easier
Use bodyweight or hold a support.
Make it harder
Add load or slow the lowering.
What it trains
GlutesQuadsSingle-leg strengthBalance
Programming
8–10 reps per side, 2–3 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
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Workouts that use this exercise
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