Bodyweight Reverse Lunge

PT Will Duru’s Perspective

The bodyweight reverse lunge is one of the best beginner-friendly exercises for building leg strength and control.

I like this exercise because stepping backwards often feels smoother on the knees than stepping forward.

It also trains each leg separately, which helps improve balance, coordination, and left-to-right strength differences.

Add bodyweight reverse lunges to your training if you want stronger legs, better balance, improved glute strength, and more confidence with lower-body movement.

About PT Will Duru

PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).

Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.

Exercise Benefits

• Builds lower-body strength
• Strengthens the glutes and quadriceps
• Improves balance and coordination
• Supports knee and hip control
• Helps correct left-to-right imbalances
• Requires no equipment
• Works well for home workouts

Why Train the Legs?

Strong legs help you move better in daily life and training.

They support walking, running, climbing stairs, squatting, and lifting.

Training your legs can help:

• Improve lower-body strength
• Build stronger glutes and quads
• Improve balance
• Support knee and hip stability
• Improve athletic performance
• Increase confidence with movement
• Support better body composition

What Type of Workout Does This Exercise Fit Into?

The Bodyweight Reverse Lunge works well in:

• Leg workouts
• Glute workouts
• Lower-body sessions
• Home workouts
• Beginner strength programmes
• Fat-loss circuits
• Functional fitness workouts
• Warm-ups

Use it as a main lower-body exercise for beginners or as an accessory movement after squats and step-ups.

Sample Leg Workout Programme

Beginner Leg Workout

1. Bodyweight Squat – 3 sets × 12 reps
2. Bodyweight Reverse Lunge – 3 sets × 10 reps per leg
3. Bodyweight Step-Up – 3 sets × 10 reps per leg
4. Glute Bridge – 3 sets × 12-15 reps

Intermediate Leg Workout

1. Barbell Back Squat – 4 sets × 6-10 reps
2. Bodyweight Reverse Lunge – 3 sets × 12 reps per leg
3. Cable Straight Bar RDL – 4 sets × 8-12 reps
4. Cable Step-Ups – 3 sets × 10 reps per leg
5. Standing Calf Raises – 4 sets × 15-20 reps

12REPS Coach Recommendation

For most people, I would place Bodyweight Reverse Lunges after your main squat movement.

A simple lower-body session could look like:

1. Bodyweight Squat
2. Bodyweight Reverse Lunge
3. Bodyweight Step-Up
4. Glute Bridge
5. Standing Calf Raises

Frequently Asked Questions

Is the bodyweight reverse lunge good for beginners?
Yes. It is beginner-friendly and easier to control than many forward lunge variations.

What muscles does the bodyweight reverse lunge work?
It mainly works the quadriceps, glutes, hamstrings, adductors, calves, and core.

Is a reverse lunge better than a forward lunge?
Both are useful. Reverse lunges often feel more controlled and can be easier on the knees.

Should my front knee go past my toes?
A small amount is fine, but keep your knee tracking in line with your toes.

How many reps should I perform?
Aim for 8 to 12 reps per leg with controlled form.