Reverse lunges offer a way to target the glutes while putting less strain on the knees compared to classic forward lunges. Certified personal trainer BB Arrington, CPT, explained the proper form and benefits of this lower-body exercise.
To perform a reverse lunge, start in a standing position. An optional weight can be held in one hand. Step the left leg back slightly behind the body. Hinge at the hips, reach the back leg behind, and bend both knees to lower down. Hold for 3 seconds, then return to the starting position. That is one rep.
For beginners, Arrington suggested omitting the weight and keeping hands on the hips to make the move easier. He recommended keeping the hips square to ensure proper muscle targeting. Engaging the core up and in throughout the exercise is important. To coordinate breathing, exhale while stepping back and lowering the knee, and inhale on the way back up.
Compared to a forward lunge, which works the quadriceps more, the reverse lunge challenges the glutes more. Arrington noted, “In a reverse lunge, we get a good stretch in the glutes, though your quads and your hamstrings are helping you as well.” He added that the move creates a noticeable burning sensation in the glutes.
The reverse lunge also puts less stress on the joints, making it suitable for people with knee concerns. Adding weights and engaging the core turns the move into a full-body exercise, also working the arms and abs. The movement requires balance because one foot steps backward.
This variation can be included in leg day routines or full-body workouts. Its simplicity makes it accessible for home or gym use. The author of the original article, Sarah Regan, published the piece on April 26, 2026. The article was illustrated by Andreas von Scheele.
A related article in the same publication highlighted how women use a specific method to help build lean muscle. That piece, titled “Women Swear By This To Help Them Build Lean Muscle,” appeared alongside the reverse lunge guide.
