The Bodyweight Alternating Reverse Lunges is a intermediate-friendly bodyweight strength exercise that targets the glutes and quadriceps. Here's how to do it right — and what to stop doing.
Primary musclesGlutes, Quads
Secondary muscles—
EquipmentBodyweight
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Bodyweight Alternating Reverse Lunges
Stand tall with feet hip-width apart, hands on your hips or at your chest for balance.
Take a long step back with one leg and lower the back knee straight down toward the floor.
Drop until the back knee is just above the ground and the front thigh is roughly parallel to the floor.
Keep the front knee tracking over the front foot and your chest tall the entire descent.
Drive through the heel of the front foot to push yourself back up to standing in one strong motion.
Step back with the opposite leg and continue alternating for the prescribed reps.
02 The payoff
Why it earns its spot
Builds the glutes, quads, and hamstrings through a knee-friendly lunge pattern.
Trains single-leg balance and split-stance control.
Strengthens the lower body anywhere with no equipment needed.
03 Don't do this
Common mistakes
Taking too short a step back, which loads the front knee instead of the front glute.
Slamming the back knee into the floor instead of lowering it under control.
Letting the chest collapse forward, which shifts the work to the lower back.
Pushing off the back foot instead of driving through the front heel — robs the front leg of work.
EGON Put it on record
Track it in EGON.
Log every set of the Bodyweight Alternating Reverse Lunges, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
