Lunge / single leg · No equipment
Reverse Lunge
The Reverse Lunge is a single-leg exercise for the glutes and quads, done with just your body weight.
The animated figure highlights the muscles worked.
How to do it
- Step back until the rear knee nearly touches the floor
- Push through the front heel
- Slight forward lean works the glutes more
Coach’s tip
Start with bodyweight, then add dumbbells.
Sets and reps
How the 7 BindTrue programs that use it dose the Reverse Lunge:
- Sets
- 2–3
- Reps
- 8–15 per leg
- Rest
- 60 s to 90 s
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Lean & Shredded Lower A: 3 × 10 per leg · 5 days a week
- 6-Week Fresh Start Full Body C: 2 × 8–10 per leg · 3 days a week
- Athlete Mode Squat day: 3 × 8 per leg · 3 days a week
- Home Iron Full Body C: 3 × 10–12 per leg · 3 days a week
- Anywhere Full Body Full Body A: 3 × 40 s, alternating legs · 3 days a week
- Push Pull Legs · 3 Days Legs: 2 × 10 per leg · 3 days a week
- Fat Loss + Muscle Lower A: 3 × 8 per leg · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.