Reverse Lunge is a compound exercise targeting the legs: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: glutes, core. Equipment: dumbbell, barbell, bodyweight, kettlebell. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

Stand tall with feet hip-width apart and your core braced.
Take a controlled step backward with one foot.
Lower down by bringing the back knee toward the floor until the front knee reaches 90 degrees.
Drive through the front heel to return to the starting position.
Repeat with the other leg.

Coaching tip

Step backward, lower your knee gently, and control your balance through the front leg.

Caution

Skip this move or ask a professional first if you have pain or an injury in: knee. FitCi filters it out of your program automatically based on the injuries in your profile.

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

Goal	Sets × Reps	Rest
Strength	4 × 4-6	180 s
Muscle gain	3 × 6-10	150 s
Fat loss / conditioning	3 × 10-15	90 s

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

At home, no equipment: Bodyweight Squat, Wall Sit
Same muscle, different equipment: Leg Press, Hack Squat, Leg Extension

More legs exercises

Add this exercise to your program

Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.

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