How to do the Reverse Lunge
The Reverse Lunge is a compound bodyweight exercise that mainly works your quads and glutes. Focus on three things: step back and lower; front shin stays vertical; push back to standing.
QuadsGlutesBodyweight
Setup
- 1Stand tall
- 2Hands on hips
Three cues
- 1Step back and lower
- 2Front shin stays vertical
- 3Push back to standing
Most common mistake
Knee slams the floor
Lower with control
In Hindi · हिन्दी में
- 1पीछे क़दम लेकर नीचे आएँ
- 2अगली पिंडली सीधी खड़ी रहे
- 3धकेलकर खड़े हों
आम गलती: घुटना ज़मीन पर पटकें तो, नियंत्रण से उतरें
Alternatives to the Reverse Lunge
Same movement, different equipment — for when the machine is taken or something doesn’t feel right.
Hear these cues between sets.
Gymie tells you the weight for your next Reverse Lunge set and says the cue that matters — in English or हिन्दी.
General guidance, not medical advice. Stop if you feel sharp pain and see a professional.