Legs & glutes · Single-leg
Reverse lunge
Check the setup, practice a controlled repetition, then use your program’s sets, reps and rest.
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- Equipment
- Clear space; optional dumbbells
- Muscles worked
- Quadriceps, glutes
- Movement
- Single-leg
How to perform
- Stand tall, step one foot back and lower both knees through a comfortable range.
- Keep the front foot planted.
- Push through the front foot to return.
- Alternate sides or finish one side first.
Three cues to remember
- Step back with room for balance.
- Keep the front foot planted.
- Push through the front leg to return.
Common mistakes
- Stepping onto a tightrope.
- Collapsing the front knee.
- Rushing the return.
Slow the movement and reduce load or range if your position changes. Stop for pain rather than forcing the repetition.
Make it easier
Supported split squat.
Progress when ready
Add light dumbbells after balance and depth are consistent.
Practice with a light load. Diagrams show general positions, not an assessment of your form. Use the written setup and equipment instructions; get qualified coaching for unfamiliar lifts.
Find it in your program
Exercise guides explain the movement. Your training program sets the workload; an alternative replaces a movement rather than adding another one.
Instructional references
Original Physiforge instructions and diagrams use established movement principles. General references are not endorsements or individualized coaching.
ACE: squat movement reference ↗