How to do the reverse lunge

Step by step

1. Stand tall with your shoulders back, abs tight, and hands on your hips.
2. Have your feet in a comfortable stance with your toes pointing slightly out.
3. Take a breath and bring the right leg back, landing on the ball of the right foot. Sink into a lunge by bending your front leg. A good stride length is when your front shin remains relatively vertical (knee over ankle) as you descend.
4. Descend until your front thigh is almost parallel to the floor and your rear knee is an inch or two from the floor.
5. Pause at the bottom and engage your front leg to bring yourself back to the top.
6. Bring the right leg to the starting position and exhale.
7. Take another breath as you lunge back with your left leg.
8. Keep alternating.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the reverse lunge

• Beginner HIIT Burn3 × 10

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.