Reverse Lunge

Reverse lunge (backward lunge) is a one-legged leg exercise where you step backwards from a standing position, bend through your knees until both are about 90 degrees, and then push back to the starting position. Unlike a forward lunge, here you step backwards instead of forwards. This variation is often more knee-friendly than the forward lunge because there is less forward force on the front knee joint and you have more control over the movement.

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Reverse Lunge

Purpose of the exercise

Strength exercise for the quadriceps, glutes, hamstrings and core stabilisers. Improves single-leg strength, balance, stability and functional leg strength. Also effective for identifying and correcting strength differences between left and right, and improving proprioception and ankle stability with less knee stress than forward lunges.

Supplies

Sufficient space to step backwards (at least 1.5 metres)
Flat, stable surface
Optional: dumbbells, barbells or kettlebells for extra resistance
Optional: wall or chair for balance support (beginners)

Starting position

Stand upright with feet hip-width apart
Hold your arms next to your body or in front of your chest (without weight)
Or: hold dumbbells in both hands along your body
Back straight, chest forward, shoulders back
Tighten your core
Weight evenly distributed on both feet
Eyes forward

Implementation

Move one leg back in a controlled manner (about 60-90 cm)
Place your back foot on the ball of your foot (forefoot)
Bend both knees and lower your body
Descend until your front thigh is parallel to the ground
Your back knee comes almost to the ground (5-10 cm distance)
Keep your front knee above or behind your front ankle (not past toes)
Keep your torso upright and core tense
Push back explosively via your front heel to the starting position
Bring your back leg back to start (feet side by side again)
Switch legs or complete all repetitions on one side first

Points of interest

✓ Keep your torso upright and vertical throughout movement
✓ Push through the heel of your front foot to come up
✓ Keep your front knee in line with your front foot
✓ Lower your back knee in a controlled manner (do not pop)
✓ Move in a controlled and stable way
✓ Keep your core constantly tense
✓ Breathe in when lowering, out when rising
✗ Avoid putting your front knee too far past your toes
✗ Don't let your front knee fall inwards (valgus)
✗ Don't lean too far forward with your upper body
✗ Don't let your back knee bang hard on the ground
✗ Don't make too big or too small a step (find your optimal distance)
✗ Do not jump back - move checked

When this exercise?

This exercise is suitable for athletes of all levels who want to develop single-leg strength and balance. Ideal as a knee-friendly alternative to forward lunges, especially for those with knee or patellofemoral problems. Very effective as an accessory leg exercise after compound exercises such as squats or deadlifts. Perfect for identifying and correcting asymmetry between left and right. Also valuable in rehabilitation after knee injuries, cruciate ligament reconstruction or ankle surgery to gradually build single-leg strength (in consultation with physiotherapist). Suitable for functional training and sports-specific preparation (runners, footballers, basketball players). Can be used as a main leg exercise in home training without equipment. For acute knee pain, hip pain or balance problems, have it assessed by a physiotherapist first. Start with bodyweight and focus on technique and balance before adding weight. The reverse lunge is often more accessible than forward lunge for beginners because of better control and less knee stress.

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Ruben Luijkx

Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.