Bodyweight Rear Lunge
Description
The bodyweight rear lunge (reverse lunge) steps backward into a lunge with no external weight. It is a beginner-friendly lunge variation that is easier on the knees than forward lunges. It builds single-leg strength and balance.
Muscle Group
Equipment Required
Bodyweight Rear Lunge Instructions
- Stand with feet hip-width apart. Hands on hips or at your sides.
- Step your right foot back two to three feet.
- Lower your right knee toward the floor.
- Drive through your front (left) foot to return to standing.
- Alternate legs.
- Keep torso upright throughout.
- Aim for 10 to 15 reps per leg.
- Progress to weighted reverse lunges when ready.
Bodyweight Rear Lunge Form & Visual
Bodyweight Rear Lunge Benefits
- Beginner-friendly lunge variation
- Knee-friendly — stepping back reduces shear
- Builds single-leg strength
- No equipment needed
- Develops balance
- Progresses to weighted versions
Bodyweight Rear Lunge Muscles Worked
- Quadriceps (front leg)
- Gluteus maximus
- Hamstrings
- Core (stabilizer)
Bodyweight Rear Lunge Variations & Alternatives
More Exercises
