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Quadriceps, Glutes
Bodyweight Reverse Lunge
A backward-stepping bodyweight lunge training the quadriceps and glutes while challenging balance.
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Target
Quadriceps, Glutes
Category
Lower body · Strength
Difficulty
Beginner
Sets
2
Reps
6-10 per leg
Execution
How to perform
1. Stand upright and step one foot backward.
2. Bend both knees through a comfortable range.
3. Push through the front foot to return to standing.
4. Alternate sides and use a stable support for balance if needed.
Suggested rest: 60-90 seconds between sets.
Technique
Key form tips
- 1Stand upright and step one foot backward
- 2Bend both knees through a comfortable range
- 3Keep each repetition controlled and maintain tension through Quadriceps, Glutes.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Quadriceps, Glutes to force extra repetitions.