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Backward lunges (also called reverse lunges) are a great version of lunges that focus 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!

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Table of Contents

Backward Lunge Exercise Instructions

Chris Freytag demonstrating a backward lunge.

Here’s how to 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.

The most important tip for practicing any type of lunge is to ensure you’re maintaining proper form! Move slowly and get a full range of motion before you add a barbell or dumbbells.

Here are a few more 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.

Backward Lunge Benefits

There are plenty of benefits to adding backward lunges to your workout routine! Here are just a few:

  • Low-impact and knee-friendly: Places less stress on the knees compared to forward lunges, making it gentler for people with joint concerns or knee pain.
  • Improves balance and coordination: Requires control and stability, engaging the core and stabilizing muscles.
  • Strengthens glutes and hamstrings: For more toned legs and a firmer backside!
  • Enhances hip mobility: Helps stretch and activate hip flexors, which can become tight from prolonged sitting.
  • Functional movement training: Mimics real-life movements, which promotes better movement patterns in daily life or sports.

Easy Ways to Incorporate Backward Lunges into Your Workouts

Backward lunges are a great addition to any lower or full-body workout! Try aiming for 2-3 sets of 8-12 reps per leg.

If you need workout ideas, here are a few perfect for incorporating backward lunges: