Type: Unilateral Compound
Primary Muscles: Quadriceps, Gluteus Maximus
Secondary Muscles: Hamstrings, Hip Adductors
Exercise Key Form:
1. Stand with feet together, hands at your sides.
2. Step backward with one foot, lowering into a lunge.
3. Keep front knee aligned over ankle, avoiding forward movement.
4. Press through the front heel to return to standing.
5. Switch sides and repeat.
NASM-CPT Tip: Reverse lunges put less strain on the knees than forward lunges—use controlled movements to prevent wobbling.
Why This Exercise Is Important: Strengthens lower body while improving balance and coordination. The backward step reduces knee strain, making it a safer lunge variation.
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