Unilateral Knee Dominant · Bodyweight or dumbbells
Reverse Lunge
Primary muscles: Quadriceps; glutes
Exercise data by RepDB (repdb.co)
Setup
- Stand tall with feet under you.
- Brace and prepare to step one leg backward.
- Keep the front foot planted.
How To Perform It
- Step back and lower both knees under control.
- Keep most of the work in the front leg.
- Drive through the front foot to return to standing.
Key ASF Cue
“Step back quietly and let the front leg do the work.”
Common Mistakes
- Back step too narrow.
- Pushing hard from the rear foot.
- Front foot losing contact with the floor.
Alternatives / Substitutions
Safety Note
Use a shorter range or support if balance or knee comfort requires it.