The glowing area shows where you should feel it working.
Single-leg · ●●● Difficulty 2 of 3
Reverse Lunge
Gluteus maximus · quads
Stepping backward keeps your weight on the front heel — kinder to knees than forward lunges and more glute-focused.
Set up
- Stand tall, feet hip-width apart.
How to do it
- 1Step one foot back and lower until both knees are bent about 90°.
- 2Keep your front shin fairly vertical and lean slightly forward.
- 3Push through the front heel to return to standing.
Form cues
- Long step back
- Front heel heavy
- Slight forward lean
Common mistakes
- Short step (knee pain)
- Dropping the back knee hard
- Torso bolt upright
Make it work for you
- Easier
- Hold onto a wall for balance
- Harder
- Deficit reverse lunge from a low step
- Bodyweight
- Bodyweight
- Dumbbells
- Dumbbell in each hand
- Gym
- Dumbbells
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Step-Up
A simple, scalable single-leg move. A higher box and a slight forward lean shift the work to your glutes.
How to do it