How to Do Reverse Lunge

Reverse Lunge is a quads exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Also known as Bodyweight Reverse Lunge, Rear Lunge.

Primary muscle

Quads

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Reverse Lunge

  1. 01Stand with feet hip-width apart and hands placed on the hips or held at the chest.
  2. 02Step one foot back and lower the back knee toward the floor until both legs form 90-degree angles.
  3. 03Maintain a vertical torso and keep the front heel firmly planted on the ground.
  4. 04Drive through the front mid-foot to return to the initial standing position.
  5. 05Alternate legs or complete all reps on one side before switching.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Reverse Lunge

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the front knee aligned over the second toe to prevent the hip from collapsing inward during the descent.

Same coaching engine used inside the A90 app

05 / FAQ

Reverse Lunge questions

What muscles does Reverse Lunge work?

Reverse Lunge is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Reverse Lunge correctly?

Stand with feet hip-width apart and hands placed on the hips or held at the chest. Step one foot back and lower the back knee toward the floor until both legs form 90-degree angles. Maintain a vertical torso and keep the front heel firmly planted on the ground. Drive through the front mid-foot to return to the initial standing position. Alternate legs or complete all reps on one side before switching.

What is the A90 coach tip for Reverse Lunge?

Keep the front knee aligned over the second toe to prevent the hip from collapsing inward during the descent.

Is Reverse Lunge suitable for beginners?

Reverse Lunge is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Reverse Lunge?

No. Reverse Lunge is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes reverse lunge into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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