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  • Gluteus maximus
  • Dumbbell
  • Beginner

Reverse lunge

The reverse lunge works your glutes and quads, with your inner thighs and hamstrings helping. Start with 2 to 3 sets of 8 to 12 reps per side, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 6 to 12 reps per side.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Weight on your front foot
  2. Tip 2Long step back
  3. Tip 3Drive up through your front heel

Where you should feel it

In the glute and the front of the thigh of your front leg. Your hamstrings and inner thigh help. If the work stays only in the front of your thigh, step a little further back and lean slightly forward.

Main muscles
Gluteus maximus, vastus lateralis, and vastus medialis
Also working
Rectus femoris, adductor magnus, gluteus medius, semitendinosus and semimembranosus, and biceps femoris

How to do it

  1. Stand with your feet hip-width apart, holding a dumbbell in each hand by your sides.

  2. Take a long step back, landing on the ball of your back foot, and lower until your back knee almost touches the floor.

  3. Keep your weight on your front foot, torso upright or leaning slightly forward and front knee in line with your foot.

  4. Push the floor with your front foot and bring your back leg back to the start.

  5. Alternate legs each rep, or do all reps on one side and then the other.

Common mistakes

  • Mistake

    Pushing off your back foot to come back up.

    How to fix it

    Your back foot is just for balance. Push the floor with your front foot to come up.

  • Mistake

    Too short a step back, so your front heel lifts.

    How to fix it

    Take a longer step, until your whole front foot stays on the floor at the bottom.

  • Mistake

    Stepping back on the same line as your front foot and wobbling.

    How to fix it

    Step back at hip width, as if walking on two rails.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 38 to 12 per side360 to 120 s
Muscle and definition2 to 46 to 12 per side1 to 31.5 to 3 min

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Bodyweight

    Hands on your hips, to learn the step back before adding load.

  • Kettlebell at your chest

    One kettlebell held by the sides of the handle against your chest. It helps keep your torso upright.

  • Slider

    Your back foot sits on a slider or a towel on a smooth floor and glides back instead of stepping.

At home or with more support

  • At home: reverse lunge at home

    Bodyweight only or with a weighted backpack. You just need one step of space behind you.

  • Prefer more stability? Split squat with support

    Prefer not to step? In the split squat your feet stay in place and one hand can hold a bench or the rack.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Muscles worked

    McCurdy K, O'Kelley E, et al. Comparison of lower extremity EMG between the 2-leg squat and modified single-leg squat in female athletes. J Sport Rehabil. 2010;19(1):57-70.

    PubMedDOI

  • Muscles worked

    Mausehund L, Skard AE, et al. Muscle Activation in Unilateral Barbell Exercises: Implications for Strength Training and Rehabilitation. J Strength Cond Res. 2019;33 Suppl 1:S85-S94.

    PubMedDOI

  • Muscles worked

    Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

    Full textPubMed

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026