Reverse Lunge
Trains the quadriceps, with help from the hamstrings and glutes. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Reverse Lunge
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 16 on the Quadriceps page.
Muscles worked
What Reverse Lunge trains
Technique
How to do the Reverse Lunge
- Stand with your feet shoulder-width apart, placing the middle of the resistance band under your left foot. Hold the handles of the resistance band at shoulder height with your elbows bent and facing the floor.
- Step your right leg back into a reverse lunge, bending both knees to lower your right knee towards the floor while keeping your left knee aligned with your ankle.
- Push through your left heel to return to the starting position, bringing your right leg forward.
- Repeat for the desired number of repetitions, then switch sides to work the other leg.
Form cues
Getting it right
- Exhale as you push back up to the starting position and inhale as you lower into the lunge.
- Focus on engaging your glutes and quadriceps throughout the movement.
- Ensure your front knee does not extend past your toes to avoid joint strain.
Substitutes
Swap Reverse Lunge for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Reverse Lunge for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.