Reverse Lunge

SquatBWDB

Stepping backward into a lunge rather than forward. Generally more knee-friendly than the forward lunge since the front knee doesn't travel as far past the toes.

Demo: Exercise Library

Sets

3

Reps

10-12 per side

Rest

1 min

Contraindications

Generally the most knee-friendly lunge variant — a good starting point for those with anterior knee pain.

Setup

Stand tall, optionally holding dumbbells at the sides or in front rack.

Execution

  1. 1Step backward into a long stride
  2. 2Lower the back knee toward the floor
  3. 3Keep most of the weight on the front leg
  4. 4Drive through the front heel to return to standing
  5. 5Alternate legs or complete all reps on one side

Key cues

  • Step back far enough to keep the front knee stable
  • Weight stays on the front leg
  • Chest up
  • Drive through the front heel to return
  • Control the step back

Common faults

  • Step too short, front knee shooting forward
  • Leaning the torso forward excessively
  • Losing balance stepping back
  • Front knee caving inward
  • Pushing off the back foot too much rather than driving with the front

Tweaks

  • Add a knee drive at the top for balance/power carryover
  • Hold dumbbells overhead for a core challenge
  • Use for lower-impact alternative to forward lunges in those with knee sensitivity

Regressions

Static Split Squat

Progressions

Walking LungeForward Lunge

Muscles

Primary: Quadriceps, Gluteus Maximus

Secondary: Hamstrings, Core

Notes

Preferred over forward lunges for knee rehab populations due to reduced anterior shear at the front knee.

Sources

Attribution: Squat University / Dr. Aaron Horschig