How to Do Backward Lunges

Backward lunges (also called a reverse lunge) are a great version of lunges that focuses on strengthening your glutes, quads, hamstrings, and calves. Backward lunges are versatile and can be done with bodyweight alone or with added weight. Plus, it’s low-impact! (If you’re looking for another low-impact option for your glutes, check out how to do leg lifts.)

Lunges are amazing. If you go to a gym, work with a trainer, or watch any number of fitness videos, you won’t escape doing lunges! However, lunges can be challenging for those who have knee injuries or other knee problems. Along comes the backward lunge. You see, when you step forward into a traditional lunge, you end up putting pressure on your knees. It’s just part of the move. For many people, this isn’t an issue.

But for those that it bothers, the backward lunge is the solution. Stepping your foot back and lowering it downward doesn’t provide the same impact. In fact, a backward lunge actually mimics a single leg squat.

One of the best things you can do when working out is to add variety to your exercises. My 7 Squat and Lunge Variations For Toned Legs  is a great workout to get you started with learning all the different types of lunges.

The most important tip for practicing any type of lunge is to MAKE SURE you do it with proper form! Move slowly and get a full range of motion before you add a barbell or dumbbells.

Backward Lunge Exercise Instructions

Here’s how to properly do a backward lunge:

1. Stand with your feet hip width apart.
2. Take a large step backward and lower your body toward the floor. Both knees should be bent at a 90-degree angle at the bottom of the lunge, with your back knee hovering slightly above the ground.
3. Push through your front heel to rise back to the starting position and repeat for the desired number of reps.

Targets: glutes, quads, hamstrings

Form & Technique

To ensure you maintain proper form, here are a few tips for doing backward lunges:

• Maintain an upright posture: Keep your chest lifted and shoulders back. (Avoid leaning forward on your front leg.)
• Engage your core: Tighten your abs to stabilize your body.
• Knee alignment is key: As you lower into the lunge, ensure your front knee stays directly above your ankle, not past your toes.
• Lower evenly: Bend both knees to about 90 degrees, keeping the back knee hovering slightly above the ground.
• Place most of your weight in your front heel: Weight should not be on your toes. This protects your knees and engages your glutes.
• Keep your movements controlled: Move slowly and deliberately to maintain balance and prevent injury. Push through your front heel to return to the starting position