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Quads

Reverse Lunge

CompoundBeginner

How to do it

Drop the back knee straight down, front shin stays vertical.

Muscles

Primary

Quads, Glutes

Secondary

Hamstrings

Steps to perform

  1. 1Stand tall, then step one foot back.
  2. 2Lower until your back knee nearly touches the floor.
  3. 3Push through the front heel to return.

Easier on the knees than forward lunges. Hold dumbbells to progress.

Equipment

Bodyweight only

Alternatives

Bulgarian Split Squat

Quads · Glutes

Walking Dumbbell Lunge

Quads · Glutes

Dumbbell Step-Up

Quads · Glutes

Smith Machine Split Squat

Quads · Glutes

Barbell Back Squat

Quads · Glutes