- EquipmentDumbbell
- PatternSquat
- Reps6 to 15 reps
- Joint loadKnee
- One side at a time
How to do the Reverse Lunge
Set up. Stand tall with a dumbbell in each hand at your sides.
- Step one foot back and lower the back knee toward the floor.
- Go down until both knees are bent at roughly right angles.
- Push through the front foot to step back to standing.
- Alternate legs or finish one side first.
Form cues
- Keep most of your weight on the front leg.
- Keep the torso tall.
- Lower the back knee gently.
Common mistakes
- Stepping straight back on a line so you wobble.
- Pushing off the back foot.
Muscles worked
Main target: Quads. The quadriceps are four muscles at the front of the thigh. They straighten the knee: squats, lunges, leg presses and every stair.
On the way: Glutes and Hamstrings.
Its other side: Hamstrings and Glutes, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the Reverse Lunge, from the same catalog the StatBlockFit app logs.
- Stiff-Leg Deadlift Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Seated Calf Raise Same legs session: it trains the calves.
- Cossack Squat Same legs session: it trains the adductors.
- Hip Abduction Often left out: it trains the abductors, a job the moves above leave undone.
A complete workout around it
5 movements, the Reverse Lunge first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Reverse Lunge 3 × 6 to 15 reps
- Stiff-Leg Deadlift 3 × 8 to 15 reps
- Seated Calf Raise 3 × 10 to 25 reps
- Cossack Squat 3 × 5 to 15 reps
- Hip Abduction 3 × 12 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Split Squat
Bodyweight
Gym or cable swap
Single-Leg Press
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Walking Lunge.
Other variations of the Walking Lunge: Bulgarian Split Squat, Step-Up, Split Squat, Lateral Lunge and Curtsy Lunge.
Its variations: Deficit Reverse Lunge.
Do before it: Split Squat (same movement, lighter), Couch Stretch (hip range) and World’s Greatest Stretch (hip range).
Track it in StatBlockFit
In the StatBlockFit app the Reverse Lunge is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Reverse Lunge?
Set up: Stand tall with a dumbbell in each hand at your sides. Steps: 1. Step one foot back and lower the back knee toward the floor. 2. Go down until both knees are bent at roughly right angles. 3. Push through the front foot to step back to standing. 4. Alternate legs or finish one side first. Form cues: Keep most of your weight on the front leg. Keep the torso tall. Lower the back knee gently. Common mistakes: Stepping straight back on a line so you wobble. Pushing off the back foot.
What muscles does the Reverse Lunge work?
It trains the quads as its main target and works the glutes and hamstrings on the way.
What can I do instead of the Reverse Lunge?
At home: Split Squat. In a gym: Single-Leg Press. Each trains the same main muscle.
What should I pair the Reverse Lunge with?
Good partners in the same workout are Stiff-Leg Deadlift, Seated Calf Raise, Cossack Squat and Hip Abduction.
How heavy should the Reverse Lunge be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.