Exercise library · Legs

Reverse Lunge

Compound exercise targeting the quads. Descend by sitting the hips back with a braced torso until the thighs are parallel, then drive up through the heels.

Muscles worked

• Quads (primary)
• Glutes

Equipment

Dumbbells

How to do it

1. Begin standing with your feet shoulder width apart and your hands on your hips.
2. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
4. Step forward with your rear foot, repeating the lunge on the opposite leg.

Sets and reps to start with

3 sets of 12 reps, 90 s of rest between sets. Increase the load once you complete every set at the top of the rep range.

Similar exercises

• Back Squat
• Leg Press
• Front Squat
• Hack Squat
• Leg Extension
• Bulgarian Split Squat

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