AgeProof Your Body – Exercise Library
Reverse Lunge
Exercise Library > Reverse Lunge
How To Do Reverse Lunges
Reverse lunges are just one lunge variation that involves a backward step, instead of a forward step or sideways step, as in the case of forward or lateral lunges.
Reverse lunges are a great way to challenge single leg strength, as the front leg works to slowly lower the body and propel it back up. Functionally, reverse lunges can improve walking, running, and especially, getting up off the floor.
Here are three options to get you started with Reverse Lunges.
Level 1:
Backward Step
Level 2:
Mini Reverse Lunge
Level 3:
Full Reverse Lunge
Level 1
Backward Step
From a standing position, take a small step backward with one leg, ensuring a smooth transition of weight onto the back leg. Return to the starting position and repeat on the opposite side.
Level 2
Mini Reverse Lunge
From a standing position, take a slightly bigger step backward while keeping most of the weight on your front leg and some on the back leg, primarily on the toes and ball of your foot. Slowly lower your weight down into a lunge, then return to the starting position.
Level 3
Full Reverse Lunge
From a standing position, take a big step backward and lower yourself into a lunge as if you were riding an elevator downward. Weight can be distributed equally on both legs, though the front leg will do most of the work controlling your movement downward and driving you upward back to the starting position.
🟢 What You Should Feel:
Muscles working in your legs (glutes, quads, hamstrings) and core
🔴 What You Shouldn’t Feel:
Pain in the feet, ankles, knees, hips, or back.
📶 Progression Criteria:
Progress to the next level or add resistance when you can complete 20 reps without pain or fatigue.
More Variations & Progressions
Having trouble keeping your balance while stepping backwards? Practice stepping forward and backward with a line or object on the floor.
Remember to consult with your individual doctor or physical therapist with specific questions or concerns regarding exercise.
Grab a dumbbell or two for an added challenge.
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