All Exercises
Squat · Compound
Reverse Lunge
Targets Quads, Glutes with an optimal working range of 8–15 reps.
Primary Muscles
Quads, Glutes
Secondary: Core
Typical Rep Range
8–15 reps
Quad Dominant
Equipment Tier
Dumbbells & Bands
Dumbbells
Movement Profile
Beginner · Unilateral
Plane: Sagittal
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Reverse Lunge:
- 1 Step straight back with control
- 2 Lower back knee just above floor
- 3 Drive through front heel to return
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Collapsing chest forward
- ✕ Slamming back knee into ground
Substitutions & Variations
Similar Exercises to Reverse Lunge
Squat Dumbbells & Bands
Bulgarian Split Squat
Quads, Glutes · 6–15 reps
View form cues
Squat Dumbbells & Bands
Goblet Squat
Quads, Glutes · 8–15 reps
View form cues
Squat Dumbbells & Bands
Step-Up
Quads, Glutes · 8–15 reps
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Squat Dumbbells & Bands
Walking Lunge
Quads, Glutes · 8–15 reps
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Squat Barbell & Rack
Back Squat
Quads, Glutes · 1–12 reps
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Squat Bodyweight Only
Bodyweight Squat
Quads, Glutes · 15–30 reps
View form cues