Reverse Lunge

In a reverse lunge, the working leg stays in place while the opposite foot steps backward onto the toe. The front knee bends to lower the body toward the floor, the rear knee approaches but does not touch the ground, then the rear foot returns to the starting position. The movement is entirely driven by the front leg.

The backward step is the key mechanical difference from a forward lunge. In a forward lunge, the front leg decelerates the body, creating significant shear force at the knee. In a reverse lunge, the front leg works concentrically and eccentrically within a more controlled range, which most people find both safer and easier to balance.

Loaded with dumbbells, a barbell, or a goblet hold, the reverse lunge becomes a primary lower-body exercise for unilateral strength. It addresses the same imbalances as the Bulgarian split squat with a smaller stability demand, making it a useful progression step toward more challenging single-leg work.

• Keep the front foot flat — heel down throughout
• Front knee tracks over the second toe, not caving inward
• Torso stays upright — resist leaning forward as you fatigue
• Drive through the front heel to return to standing

• Letting the front heel rise as you lower — this shifts load onto the knee; keep it planted
• Taking too short a step back — an insufficient step crowds the front knee forward excessively
• Rushing the return — a controlled step back down builds more unilateral strength than bouncing up

• lunge→
• bulgarian split squat→
• squat→