Reverse Lunge
Reverse lunges. Easier on the knees than forward lunges. It works mainly the quads, glutes and adductors, with help from the hamstrings.
In Flawless, Gold, the third of eight ranks, starts at 10 reps in one set for men aged 23–39 and 8 for women.
How to do Reverse Lunge
- Stand tall with the feet about hip width, hands on the hips or holding dumbbells at the sides.
- Take a long step backwards and lower until the rear knee is just above the floor and the front knee is at about 90 degrees.
- Keep the torso upright and the front heel on the floor; the front knee tracks over the toes.
- Push through the front foot to return to standing, then repeat on the other leg or finish all reps on one side.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Quads | Quadriceps femoris |
| Primary | Glutes | Gluteus maximus |
| Primary | Adductors | Adductores |
| Secondary | Hamstrings | Biceps femoris |
Muscle data from StrengthLog.
Why do it
- Legs and glutes through a long range
- Balance and coordination under load
- Conditioning that shows up fast
Rep standards for Reverse Lunge
| Rank | Men | Women |
|---|---|---|
| Bronze | start | start |
| Silver | 5 | 4 |
| Gold | 10 | 8 |
| Platinum | 15 | 12 |
| Diamond | 20 | 16 |
| Obsidian | 25 | 20 |
| Painite | 30 | 24 |
| Antimatter | 50 | 40 |
Numbers are reps in one set, for ages 23–39.
Flawless ranks Reverse Lunge by the most reps you managed in one set; the rank updates after every workout. Women’s limits are 20 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.
Similar exercises
Questions
What muscles does Reverse Lunge work?
It works mainly the quads, glutes and adductors, with help from the hamstrings.
How do you do Reverse Lunge?
Stand tall with the feet about hip width, hands on the hips or holding dumbbells at the sides. Take a long step backwards and lower until the rear knee is just above the floor and the front knee is at about 90 degrees. Keep the torso upright and the front heel on the floor; the front knee tracks over the toes. Push through the front foot to return to standing, then repeat on the other leg or finish all reps on one side.
How many reps of Reverse Lunge is good?
In Flawless, Gold starts at 10 reps in one set for men aged 23–39 and 8 for women, Diamond at 20 and 16.
Try it free
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