The Bodyweight Reverse Lunge is a beginner-friendly bodyweight strength exercise that targets the glutes and quadriceps, with the glutes and quadriceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesGlutes, Quads
Secondary musclesGlutes, Quads
EquipmentBodyweight
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Bodyweight Reverse Lunge
Stand tall with feet hip-width apart and your hands on your hips or at your chest.
Take a long step back with one leg, planting the ball of the back foot down lightly.
Lower the back knee straight down toward the floor while keeping the front shin near vertical.
Drop until the back knee is just above the ground and the front thigh is roughly parallel to the floor.
Drive through the heel of the front foot to push yourself back up to a tall standing position.
Repeat on the same leg for the prescribed reps, then switch sides without losing form.
02 The payoff
Why it earns its spot
Builds the glutes, quads, and hamstrings through a single-leg pattern.
Easier on the knees than forward lunges, making it accessible for more users.
Trains balance and stability without weights.
03 Don't do this
Common mistakes
Stepping back too short, which puts the load on the front knee instead of the front glute.
Letting the front knee cave inward instead of tracking over the foot.
Pushing off the back foot instead of driving through the front heel — robs the working leg of work.
Slamming the back knee into the floor instead of lowering it under control.
EGON Put it on record
Track it in EGON.
Log every set of the Bodyweight Reverse Lunge, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
