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The Reverse Lunge is a lower body exercise that primarily targets the quadriceps, but also works the calves, glutes and hamstrings. This is a compound exercise which is well suited to beginner lifters.


  • Barbell lunge
  • Split squat



  • Stand upright with a dumbbell or kettle bell against your chest
  • Step backwards with one leg (approximately 1 metre) and lower your body until your back knee is just off the floor, maintaining your balance.
  • Keep your body upright, head up and hips tilted forwards throughout.
  • Push up and return to standing and repeat for the other leg.

Leg Muscle Diagram.

Leg Muscles