Bodyweight Reverse Lunge

Muscles worked by the Bodyweight Reverse Lunge

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

HamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Bodyweight Reverse Lunge

1. Stand tall with your feet hip-width apart.
2. Step one leg back and lower your knee toward the floor.
3. Lower until your front thigh is parallel to the floor.
4. Push through your front heel to return to standing.
5. Repeat on both sides.

Form tips

• No weight needed -- focus on balance and a controlled descent.
• Keep your torso upright instead of leaning forward.
• Step back far enough that your front knee stays behind your toes.

At a glance

Bodyweight Reverse Lunge in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Lunge
• Barbell Reverse Lunge
• Dumbbell Lunge
• Kettlebell Goblet Lunge
• Kettlebell Lunge Press
• Kettlebell Offset Reverse Lunge and Press
• Kettlebell Reverse Lunge
• Kettlebell Rotational Lunge

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "bodyweight-reverse-lunge",
  "name_en": "Bodyweight Reverse Lunge",
  "name_de": "Ausfallschritt rückwärts (Körpergewicht)",
  "name_es": "Zancada Inversa con Peso Corporal",
  "description_en": "A lunge variation using only body weight, stepping backward for better knee stability than a forward lunge.",
  "description_de": "Eine Ausfallschritt-Variante nur mit dem eigenen Körpergewicht, bei der du nach hinten schreitest -- stabiler für die Knie als ein Ausfallschritt nach vorne.",
  "description_es": "Una variante de zancada usando solo el peso corporal, dando un paso hacia atrás para mayor estabilidad de rodilla que una zancada hacia adelante.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "hamstrings"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "leg_day",
    "shoulder_safe",
    "lower_back_safe",
    "no_axial_load",
    "knee_safe"
  ],
  "variation_group": "lunge",
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Stand tall with your feet hip-width apart.",
    "Step one leg back and lower your knee toward the floor.",
    "Lower until your front thigh is parallel to the floor.",
    "Push through your front heel to return to standing.",
    "Repeat on both sides."
  ],
  "instructions_de": [
    "Stehe aufrecht mit hüftbreit auseinander stehenden Füßen.",
    "Trete mit einem Bein nach hinten und senke dein Knie in Richtung Boden.",
    "Senke dich ab, bis dein vorderer Oberschenkel parallel zum Boden ist.",
    "Drücke dich über die vordere Ferse zurück in den Stand.",
    "Wiederhole auf beiden Seiten."
  ],
  "instructions_es": [
    "Ponte de pie con los pies separados a la altura de las caderas.",
    "Da un paso hacia atrás con una pierna y baja la rodilla hacia el suelo.",
    "Baja hasta que tu muslo delantero quede paralelo al suelo.",
    "Empuja a través del talón delantero para volver a la posición de pie.",
    "Repite con ambas piernas."
  ],
  "tips_en": [
    "No weight needed -- focus on balance and a controlled descent.",
    "Keep your torso upright instead of leaning forward.",
    "Step back far enough that your front knee stays behind your toes."
  ],
  "tips_de": [
    "Kein Gewicht nötig -- konzentriere dich auf Balance und eine kontrollierte Abwärtsbewegung.",
    "Halte den Oberkörper aufrecht, statt dich nach vorne zu lehnen.",
    "Trete weit genug nach hinten, damit dein vorderes Knie hinter den Zehen bleibt."
  ],
  "tips_es": [
    "No necesitas peso -- concéntrate en el equilibrio y un descenso controlado.",
    "Mantén el torso erguido en lugar de inclinarte hacia adelante.",
    "Da un paso lo suficientemente atrás para que tu rodilla delantera quede detrás de los dedos del pie."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/bodyweight-reverse-lunge-start.webp",
      "peak": "images/flat/bodyweight-reverse-lunge-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "bodyweight-reverse-lunge");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.