How to perform a reverse lunge

Jul 24, 2023

The reverse lunge is a highly effective exercise that targets multiple muscle groups, including the glutes, quadriceps, hamstrings, and calves. It is a great addition to any workout routine, whether you are a beginner or an experienced fitness enthusiast. In this blog post, we will guide you through the proper technique and benefits of performing a reverse lunge.

How to perform a reverse lunge with proper technique

1. Starting Position

To begin, stand tall with your feet hip-width apart. Keep your core engaged and your shoulders relaxed. This is your starting position.

2. Step Back

Take a big step backward with your right foot, landing on the ball of your foot. Keep your weight evenly distributed between your front and back foot.

3. Lower Your Body

Bend both knees to lower your body towards the ground. Ensure that your front knee is directly above your ankle and your back knee is hovering just above the floor.

Proper technique to perform a lunge

4. Push Back Up

Push through your front heel to return to the starting position. Keep your core engaged and maintain a controlled movement throughout.

Tips for Proper Form

Here are some tips to help you maintain proper form while performing a reverse lunge:

  • Keep your chest lifted and your gaze forward to maintain a neutral spine.
  • Engage your core muscles throughout the exercise to stabilise your body.
  • Avoid letting your front knee extend beyond your toes to prevent excessive strain on the knee joint.
  • Keep your upper body relaxed and avoid leaning forward or backward.

Benefits of Reverse Lunges

Reverse lunges offer a wide range of benefits for your overall fitness and strength:

  • Strengthening the lower body muscles, including the glutes, quadriceps, hamstrings, and calves.
  • Improving balance and stability by targeting the core muscles.
  • Enhancing functional movement patterns, which can translate into improved performance in daily activities and sports.
  • Increasing flexibility in the hip flexors and improving hip mobility.
  • Engaging multiple muscle groups simultaneously, making it a time-efficient exercise.

Incorporating Reverse Lunges into Your Workout

Reverse lunges can be incorporated into your workout routine in various ways:

  1. Add reverse lunges to your leg day routine, performing 3 sets of 10-12 repetitions on each leg.
  2. Include reverse lunges in a circuit training workout, alternating with other exercises to keep your heart rate elevated.
  3. Use reverse lunges as a warm-up exercise before activities that involve lower body movements, such as running or cycling.


The reverse lunge is a versatile exercise that offers numerous benefits for your lower body strength, balance, and mobility. By following the proper technique and incorporating reverse lunges into your workout routine, you can enhance your overall fitness and achieve your fitness goals. So, why not give reverse lunges a try and experience the benefits for yourself?