Reverse Lunge: How to Do It, Muscles Worked & Banded Variations
A reverse lunge is a lunge where you step backwards instead of forwards, drop your back knee towards the floor, then drive through your front foot to stand back up. Because your front foot stays planted the whole time, it’s easier to balance and control than a forward lunge, and many people find it kinder on their knees. It trains your glutes, quads and hamstrings one leg at a time and is easy to load at home with a band.
Australian search results are mostly quick videos and how-to pages. People ask what the move works, how it differs from a normal lunge, how beginners should do it and whether it grows your glutes. This guide answers all four, plus what most pages skip: what the lab research says about knee load, and how to add a band without wrecking your form.
This post is general fitness information, not medical advice. If you have knee, hip or back pain, are pregnant or postpartum, or are coming back from injury, check with your GP or a physio before adding new exercises.
What is a reverse lunge?
It’s a split-stance squat that starts and finishes with your feet together. You step one foot back, lower until both knees are bent, then return to standing. Harvard Health describes it as stepping back onto the ball of the foot, keeping the front knee over the ankle and the back knee pointing towards (not touching) the floor, then pushing back up to the start. Their article, “Try this: Take a step back”, says reverse lunges help build key hip muscles for stability and teach you to control moving backwards.
Reverse lunge muscles worked
| Muscle | What it does in the lunge |
|---|---|
| Gluteus maximus | Extends the front hip as you drive up. It works harder the more you sit back into the hip. |
| Quadriceps | Straighten the front knee on the way up and control the knee bend on the way down. |
| Hamstrings and adductors | Help extend the hip, especially at the bottom. |
| Gluteus medius and minimus | Stop the front knee caving in and keep your pelvis level. A band above the knees makes them work harder. |
| Calves and core | Steady the ankle and keep your torso tall and still. |
Do reverse lunges grow your glutes? They can, if you load them and progress over time. A 2020 systematic review in the Journal of Sports Science and Medicine looked at EMG studies of gluteus maximus activation. It put the traditional lunge and the in-line lunge in its “very high” activation group (above 60% of a maximal voluntary isometric contraction), along with split squats, hip thrusts, deadlifts and step-ups. Step-ups and their variations came out highest. Activation isn’t growth, but lunges clearly belong in a glute program.
How to do a reverse lunge with proper form
- Stand tall. Feet hip-width apart (not on a tightrope), hands on hips or holding light weights by your sides.
- Brace. Take a breath, draw your ribs down and lightly tighten your stomach.
- Step back. Shift your weight into your front foot and take a long step back, landing on the ball of your back foot. Keep the front heel down.
- Lower. Bend both knees and lower straight down until your back knee hovers just above the floor. Your front shin stays roughly vertical and your front knee tracks over your second and third toes.
- Drive up. Push through the whole front foot, especially the heel, and squeeze the front glute to stand. Bring the back foot in to meet the front.
- Repeat. Finish all reps on one leg, or alternate sides.
Beginner tip: Harvard Health suggests skipping the weights or holding a chair or bench for balance to make it easier. That’s a great way to learn the pattern before adding a band.
Bias the glutes: take a slightly longer step and let your chest tip forward a little (spine still long). A shorter step with a very upright torso puts more of the work into your quads.
Reverse lunge vs forward lunge vs curtsy lunge
| Reverse lunge | Forward lunge | Curtsy lunge | |
|---|---|---|---|
| Step | Straight back | Straight forward | Back and across, behind the front leg |
| Balance | Easiest – front foot stays planted | Harder – you brake as you land | Hardest – narrow, crossed base |
| Main focus | Glutes and quads | Quads, with more knee and hip demand | Glutes, with extra side-glute and inner-thigh work |
| Best for | Beginners, cranky knees, small spaces | Progressing once reverse lunges feel solid | Adding a side-glute challenge |
Why is the reverse lunge easier on the knees? The lab research backs this up, though the studies are small. In a 2015 study in the Journal of Athletic Training, nine men did single-leg squats, forward lunges and reverse lunges on force plates. The forward lunge produced a greater knee-joint moment than the reverse lunge (1.38 vs 1.18 Nm/kg), even though both reached about the same knee bend. It also produced a greater hip moment. The authors suggest knee loading progressions start with the reverse lunge, then move to the forward lunge, then the single-leg squat.
A 2021 study in Physical Therapy in Sport looked at 20 women without knee pain. The forward lunge produced more quadriceps force, more force at the kneecap joint (the patellofemoral joint) and a faster rate of loading than the backward lunge. The authors say more research is needed in people who actually have kneecap pain. A sensible starting point for fussy knees, then, but not a treatment.
Banded reverse lunge variations
Bands don’t add much downward load to a lunge. What they do well is make your side glutes work to keep your knee in line, and that’s where most home lunges fall apart. Pick one setup at a time.
- Booty Loop above the knees. Put a rubber Booty Loop just above both knees, then lunge as normal. The band pulls your front knee inwards, so you have to push it out over your toes on every rep. Start light: a long back step stretches the band more than you’d expect.
- Clip-in Booty Bands, straps above the knees. The Booty Bands kit uses adjustable neoprene leg straps with a light or heavy latex band clipped between them. The straps sit flat and don’t roll down your thighs mid-set.
- Pulse at the bottom. With either band on, pulse a few centimetres 2–3 times at the bottom, then drive up.
- Band plus weight. Once a heavy band feels easy, keep it on and hold dumbbells, a kettlebell or a full backpack.
If the band makes your knee wobble or your hips twist, go lighter. The band should make good form harder, not drag you out of it. For more ways to use the same kit, see our resistance bands for glutes guide.
Regressions and progressions
| Level | Variation | Why |
|---|---|---|
| 1 | Supported reverse lunge (hand on a chair or bench) | Balance help; shorter range is fine |
| 2 | Bodyweight reverse lunge | Full range, no support |
| 3 | Banded reverse lunge (loop or clip-in straps) | More side-glute work and knee control |
| 4 | Banded reverse lunge with a pause or pulses | More time under tension |
| 5 | Weighted reverse lunge (dumbbells or backpack, band optional) | Real load to keep progressing |
| 6 | Deficit reverse lunge (front foot on a low, stable step) | Deeper range for the front glute |
Move up when all your reps feel steady and pain-free. For more side-glute strength first, try our gluteus medius exercises.
Sets, reps and a simple home session
- Learning the move: 2–3 sets of 6–8 slow reps each leg, supported if needed.
- Building strength and shape: 3–4 sets of 8–12 reps each leg with a band or weights, stopping a rep or two before form breaks.
- How often: healthdirect recommends strength training at least twice a week, at least one rest day a week, and avoiding any exercise that causes pain.
20-minute knee-friendly lounge-room session:
- Glute activation warm-up – 3–4 minutes
- Banded reverse lunge – 3 x 10 each leg
- Banded squats – 3 x 12
- Single leg glute bridge – 2 x 10 each side
- Reverse lunge pulses, bodyweight – 1 x 30 seconds each leg (finisher)
Rest 45–60 seconds between sets. There are no forward lunges, so it suits days when your knees feel sensitive.
Common reverse lunge mistakes
- Tightrope feet. Stepping straight behind the front foot makes you wobble. Keep your feet hip-width apart, like train tracks.
- Front heel lifting. If your front heel comes up, your weight has gone into your toes. Take a longer step and push through the whole foot.
- Knee caving in. Keep your front knee over your middle toes. A band above the knees gives you instant feedback.
- Crashing the back knee. Lower with control and hover just above the floor.
- Working through pain. Muscle burn is fine. Sharp or joint pain means stop, shorten the range or try a supported version.
Shop band gear for reverse lunges at home (Australia)
Want to make your reverse lunge harder? Start with rubber Booty Loops, or step up to the clip-in Booty Bands set: two adjustable neoprene leg straps, two light and two heavy latex bands, and a mesh travel bag. You can also get both in a bundle. Questions: hello@auraeve.com.au · Instagram @auraevestore.
FAQ
What does a reverse lunge work?
Mainly the front leg’s glutes and quads, helped by the hamstrings, adductors, side glutes and core.
What’s the difference between reverse lunges and normal lunges?
In a reverse lunge you step back, so your front foot stays planted and balance is easier. In small lab studies, the forward lunge put more load on the knee than the reverse lunge.
How should a beginner do a reverse lunge?
Hold a chair or bench, take a comfortable step back and only lower as far as you can control. Add depth first, then a band, then weight.
Do reverse lunges grow your glutes?
They activate the glutes strongly. For growth, progress them over time with bands, weights or a deficit, and eat and recover well.
Are Aura Eve bands fabric?
No. Booty Loops are rubber latex loops, and Booty Bands use neoprene leg straps with clip-in latex bands.