Lunge
Reverse lunge
Quick facts
- Beginner
- No equipment
- Quads
- Glutes
- Hamstrings
- Core
- reps
- ~2.5 s per rep
The reverse lunge is the safest lunge variation: stepping back instead of forward keeps the front knee stable and is easier to control. It works the quads and glutes of each leg independently while training balance and hip mobility. Reps are counted as the total for both legs, alternating sides.
How to do it
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Stand tall, feet hip-width apart, hands on your hips or in front of you.
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Take a long step back with one leg and lower that knee toward the floor, bending both knees to roughly 90 degrees.
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Keep the front knee over the foot, torso upright and your weight on the front heel.
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Push through the front foot to return to standing, then repeat with the other leg.
Coaching cues
- Long step back
- Torso upright
- Push through the front heel
Common mistakes
- Step too short so the front knee drifts far past the toes
- Leaning the torso forward
- Slamming the back knee into the floor
Breathing
Inhale as you step back, exhale as you return.
Used in courses
Related exercises
FAQ
What are the most common mistakes in Reverse lunge?
The most common ones: step too short so the front knee drifts far past the toes; leaning the torso forward; slamming the back knee into the floor. Watch for them from the first rep.
What should I focus on during Reverse lunge?
Keep these cues in mind: long step back; torso upright; push through the front heel.
How should I breathe during Reverse lunge?
Inhale as you step back, exhale as you return.
Train it inside a program
Reverse lunge is part of the Forma. Start: home CrossFit basics course: the app scales reps, rest and load to your level after every session.