quads · Dumbbell · Intermediate
Reverse Lunge
The reverse lunge steps backward, which keeps the front shin vertical and shifts the work from the quads toward the glutes. It is also easier on the knees than a forward lunge.
Why it's in a glute program: The most glute-biased lunge, and the kindest to the knees.
How to do the reverse lunge
- Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
- Step backward with your right leg around two feet or so from the left foot and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Tip: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground. Keep the torso upright during the lunge; flexible hip flexors are important. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.
- Push up and go back to the starting position as you exhale. Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.
Form cues
- Step back long.
- Lean the torso slightly forward.
- Drive through the front heel to stand.
Muscles worked
Primary: quads. Movement pattern: lunge. Equipment: dumbbell.
Programs that use the reverse lunge
In Glute Max this exercise appears in 2 of the coach-built programs, including Home Peach Project — 3 Day, Home Peach Starter — 3 Day. Every program shows the animated form guide above on the workout screen.
