Reverse lunge
Step backward into a lunge; many people find it more stable and knee-friendly than stepping forward.
- Muscle group: Legs
- Equipment: Bodyweight
- Difficulty: Beginner
Also known as: Bodyweight reverse lunge, Step-back lunge, Udfald bagud, Baglæns udfald
How to do it
- Stand tall with feet hip-width apart.
- Step one foot back and lower both knees until the front thigh is about parallel.
- Push through the front foot to return to standing, then alternate.
Common mistakes
- Taking too short a step so the front knee shoots forward.
- Leaning the torso far forward.
Alternatives
Watch a video demonstration on YouTube
“‼️Reverse Lunge Tutorial For Beginners‼️” by Luke Kazlauskas (opens YouTube)
Used in the programmes
- Beginner full body3 days a week
- Home dumbbell conditioning3 days a week
- Bodyweight, no equipment3 days a week
- Glutes & legs focus3 days a week
- Legs focus (home, dumbbells)3 days a week
Log this exercise in FitScore
See your previous sets while you train, get a suggested next load and personal records when you beat your best.
Free to start – no card needed.
General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.