WhatWorksWhat.
Glutes

Reverse Lunge

Front-leg glute and quad. Easier on the knees than a forward lunge.

Complexity · Lowhypertrophybeginner+Dumbbells
Check Your Form
  • Abs
  • Glutes
  • Glutes - Glute max
  • Hamstrings
  • Quads
  • Glute max
  • Side glute
  • Deep glute

PrimarySecondary

What it hits

Parts of the target muscle.

  • Glute max

    Hit

    Gluteus maximus - hip extension, squats, hinges, thrusts.

  • Side glute

    Not hit

    Gluteus medius - hip abduction, single-leg work, banded steps.

  • Deep glute

    Not hit

    Gluteus minimus - stabilizer for single-leg and abduction.

The movement

Get it right, not roughly right.

Optimal form

0:49· Idris

The Only Reverse Lunge Tutorial You’ll Ever Need (Perfect Form!)

Top

Bottom

Stand tall, dumbbells at the sides. Step one foot backward into a long lunge, lowering the back knee just above the floor. Drive through the front heel to return.

Common mistakes

  • Steps too short - knee shoots over the toes of the front foot.
  • Pushing off the back leg - defeats the unilateral work.

Where you should feel it

Front-leg glute and quad. Easier on the knees than a forward lunge.

Injury risk · 1/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains glutes. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Deficit reverse lunge

    Front foot on a 2–4 inch platform.

    100% on target

    On target

    Bigger glute stretch.

  • Barbell reverse lunge

    Bar on the back.

    100% on target

    On target

    Same target, minor adjustment.

  • Goblet reverse lunge

    Dumbbell at the chest.

    95% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Couch Stretch

    Rear foot up on a bench, front leg in a 90/90 lunge. Squeeze the glute of the rear leg, tall torso. 60s per side.

    QuadsGlutes

  • Pigeon Pose

    From all fours, bring one knee forward at ~45° with the shin angled across the body. Extend the back leg straight. Lower the chest over the front shin. 60s per side.

    Glutes

  • Supine Figure-4

    On the back, one ankle crossed over the opposite knee. Reach through and pull the back of the bottom thigh toward the chest. 45s per side.

    Glutes