Lunge by stepping backward instead of forward. Easier on the knees and more glute-dominant than forward lunges. More knee-friendly than forward lunges. Greater glute activation due to the stepping-back motion. Builds single-leg strength and balance.
How to Do Reverse Lunge: Step by Step
Step one foot back into a lunge
Lower until back knee nearly touches floor
Front shin stays vertical
Push through front heel to return to standing
Common Mistakes to Avoid
Front knee drifting past toes
Not stepping far enough back
Leaning forward instead of staying upright
Reverse Lunge Tips
Reverse lunges are easier on the knees than forward lunges — try them if forward lunges bother you
Add dumbbells in each hand once bodyweight becomes easy