Working the legs and glutes is important for a strong foundation in any fitness routine. A simple but effective lower-body move that gets the muscles working is the reverse lunge. This move is gentler on the joints and safer for beginners than classic lunges.
The instructions and tips come from certified personal trainer BB Arrington, CPT. The article was written by Sarah Regan, a Spirituality and Relationships Editor at mindbodygreen and a registered yoga instructor. She holds a bachelor’s degree in broadcasting and mass communication from SUNY Oswego and lives in Buffalo, New York. The article was published on April 26, 2026.
How to do reverse lunges
To perform a reverse lunge, a person can hold a weight in one hand, if desired. Starting from a standing position, they step one leg a bit behind them. They hold the weight in the hand on the same side as the stepping leg. They then hinge at the hips, reach the back leg further behind, and bend both knees to lower down. The back knee should come close to the ground. They hold this position for three seconds, then push through the front foot to return to the starting stance. That is one repetition.
Tips and modifications
For those new to the move, they can omit the weight and keep their hands on their hips to make it easier. Arrington recommends keeping the hips square to target the muscles properly. The exerciser should engage the core up and in for the entire movement. To incorporate breath, they should exhale as they step back and lower the knee, and inhale on the way back up.
What are the benefits?
Compared to a classic forward lunge that makes the quadriceps do more of the work, the reverse lunge challenges the glutes more. As Arrington explains, in a reverse lunge, the glutes get a good stretch, though the quadriceps and hamstrings also help. The exerciser will feel the burn. This variation puts much less strain on the joints, making it suitable for people with knee issues. With the addition of weights and core engagement, the reverse lunge becomes a full-body move that also targets the arms and abs. Because the individual steps back with one foot, it requires some balance.
Women swear by this exercise to help them build lean muscle. The next time someone works out, they can consider adding reverse lunges to leg day or a full-body workout. For a move so simple, the strength gains are noticeable.
