Reverse Lunge for Thighs

Reverse lunge

The lunge is a popular leg strengthening exercise that focuses on strengthening and toning the thighs along with the butt and hamstrings.

As with any exercises, the lunge comes with several variations you can do to avoid boredom and keep your legs workout routines interesting.

Lunges can also be used as part of your warm-up to improve flexibility in the hip regions. Whether you are looking to build strength or tone your lower body, the lunge is a fantastic leg workout.

In addition to the regular lunge benefits, the reverse lunge is great for improving your balance and mobility in the hip.

Once you master the basic bodyweight lunge exercise, it's time you add the reverse lunge to your lower body regimens.

For women, there is also a tremendous benefit to performing reverse lunges as they target women's most trouble areas such as the inner thighs, outer thighs, thighs and butt.

It is a bit more challenging than regular lunges. If you are new to exercising, read more to learn how to perform the reverse lunge with proper form.

The reverse lunge is one of the best lower body exercises that target almost all major muscle groups in the lower body including the front thighs, butt, hamstrings and calves.

It's a simple movement you perform just with your body-weight, making it a perfect exercise for home or hotel room.

A bodyweight lunge you can perform anywhere.

It’s especially effective in shaping your butt and giving them firm and rounded shape that looks great in bikini, skinny jeans and LBDs. 

As a bonus, lunges also improve your posture and balance by working your core.

If you are a beginner, perform this lunge without adding weight to learn the proper form. If you are an advanced exerciser, add weights in a form of kettlebells, dumbbells, or medicine ball to increase intensity.

Exercise Table

Reps Sets Level Location
10-12 2-3 Easy Gym or Home

How to do it:

  1. Stand as tall as you can with your feet spread shoulder-width apart. Look straight ahead, and keep your torso as upright as possible for the entire exercise with you lower back slightly arched.
  2. Keeping your abs engaged, take a step backward about 2-3 feet straight behind you. Raise your back heel to be on your toes while making sure your weight is on the front heel.
  3. Lower your body by bending your back knee until your front thigh is parallel to the floor. 3. Go back to the starting position and repeat 10 times before switching to the other side.


  • Your front knee should not pass your toes. 
  • Back knee should be at 90 degree angle.


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