Reverse Lunge
Muscles worked: Quads, Glutes.
How to do it
- Stand with your feet shoulder width apart.
- Perform a rear lunge by stepping back with one foot and flexing the hips and front knee.
- After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Step back, drop straight down
- Push through the front heel to stand
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 2 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Sumo Deadlift - glutes, quads
- Trap Bar Deadlift - quads, glutes
- Back Extension - glutes
Track the reverse lunge properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Steps: free-exercise-db (public domain) with IronPack corrections. Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.