Reverse lunge

Also called: backward lunge, step-back lunge

Step back into a lunge and return. Hold dumbbells when bodyweight gets easy.

First day in a gym
Lunge
no equipment

Bottom: quads, glutes working.

Main: quads, glutes Also: adductors, core

Simplified illustration. Follow the steps and cues for exact form.

Main muscles: quads, glutes
Equipment: None
Level: First day in a gym
Pattern: Lunge

Wear and bring

Flat, firm shoes (or bare feet on a clean floor). Thick, soft running soles make you wobble.
Knee sleeves are optional. They keep knees warm and feel supportive, but don't fix pain or bad form.

What to wear and bring to the gym

Key cues

Step back far enough that your front shin stays roughly vertical.
Back knee lowers toward the floor.
Push through the front foot to stand.

How to do it

Stand tall, feet hip-width apart. Hold a wall or chair for balance if needed.
Step one foot back and lower until your back knee is just above the floor.
Push through your front foot to return to standing.
Finish all reps on one side, then switch. Hold dumbbells at your sides to make it harder.

Common mistakes

Common mistake	Fix
Front knee caves in	Keep the front knee over your middle toes.
Wobbling	Use a wider stance, like on train tracks, not a tightrope.

Stop if

Stop if you feel sharp or pinching pain in your knees or hips, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.

Related: knee pain.

By equipment

No equipment needed, so this works the same with every setup.

Sets and reps by goal

Goal	Reps	Sets	Rest
Strength	3–6 each side	3–5	2–5 min
Muscle	6–15 each side	3–4	1–2 min
Fat loss	8–15 each side	2–4	1–1½ min
General health	8–12 each side	1–3	1–2 min

Where these come from: Goals. In a program, follow the program's numbers.

General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.