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Quadriceps · Bodyweight

Reverse Lunge

A compound movement that trains your quadriceps, done using just your bodyweight. Your glutes, hamstrings and calves help out.

EquipmentBodyweight
TypeCompound
Push or pullPush
LevelBeginner

Muscles you'll work

Reverse Lunge muscles worked, front viewReverse Lunge muscles worked, back view
QuadricepsPrimaryGlutes · Hamstrings · Calves · AbsSecondary

How to do it

  1. Stand tall with your feet hip-width apart and hands on your hips or at your sides.
  2. Take a large step backward with one foot, landing on the ball of your foot.
  3. Lower your body until both knees are bent at approximately a 90-degree angle. Ensure your front knee is directly over your ankle and your back knee hovers just above the floor.
  4. Keep your torso upright and core engaged throughout the movement.
  5. Push off with your back foot to return to the starting position, bringing your feet together.
  6. Alternate legs or complete all repetitions on one leg before switching.

More quadriceps exercises

Bodyweight SquatBurpeeBurpee Over the BarHigh Knee Skips
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