Beginner Glutes Quads Hamstrings
Reverse Lunge
A joint-friendly unilateral leg exercise that improves balance, lower-body strength, and training variety.
Equipment
Bodyweight Dumbbells
How to do it
- Stand tall with feet under hips
- Step one leg back softly
- Drop both knees with control
- Drive through the front foot to return
Common mistakes
- Stepping back too shallow
- Pushing the front knee far forward
- Leaning excessively into the hips
Modifications
- Reduce depth
- Use a wall for light balance support
Reverse lunges are useful when you want lower-body challenge without the joint stress of repeated jumping.
Workouts using this move
10 min Beginner Beginner Foundation
10-Minute Morning Burn
A fast, beginner-friendly HIIT session for busy mornings when you need structure, energy, and a real sweat in under 10 minutes.
Bodyweight No Gym
Explore 16 min Intermediate Fat Loss
No-Equipment Shred
A 16-minute fat-loss focused workout that uses full-body intervals, low setup friction, and a strong pace to make home training feel efficient.
Bodyweight No Equipment
Explore