Platesmith
Log it in Platesmith. The app shows last time's numbers on every set of Reverse Lunge, times your rest and tells you when to add weight. Free, with no ads.
Coming soon toiPhone
Coming soon toAndroid
Muscles worked
| Main | Quadriceps, Gluteus maximus |
| Also | Hamstrings, Adductors |
Setup
Stepping backward keeps the shin more vertical and is easier on the knees.
How to do it well
- Hold dumbbells at the sides
- Step back into a lunge
- Drive through the front heel to return
Common mistakes
- Letting the front knee cave
- Leaning the torso too far forward
Free programs with Reverse Lunge
- First Two Weeks (bodyweight)
- Gym Confidence: Free Weights (3 day)
- Bodyweight Full Body (3 day)
- Bodyweight Upper / Lower (4 day)
- Dumbbells Only: Push / Pull / Legs (6 day)
- Dumbbells Only: Twice a Week
Similar exercises
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.