Reverse Lunges

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The lunges tones your glutes, hamstrings, and quadriceps, and is a perfect complimentary exercise to squats for getting glutes and thighs extra-toned.

REPS: 10-15
SETS: 2-3
FREQUENCY: 2-3 times per week (with squats)


  • Keep your front knee over your ankle.
  • Go as fast or slow as you need to in order to find your balance and momentum (the slower you go, the harder the muscle will have to work, which can increase your results).
  • On each lunge, rest for a brief moment on the back knee and foot, and then use your glute in your front leg to push yourself back up to a standing position.

ADVANCED MUSCLE CHALLENGE #1: The slower you do each repetition, the longer the muscle will have to work, and you'll be increasing the workload. You can also better fatigue the muscle by choosing to do one leg at a time (rather than alternating legs with each lunge).

ADVANCED MUSCLE CHALLENGE #2: You can add dumbbells or a medicine ball of your preferred weight while doing reverse lunges to increase the workload of the muscle and see better results. Be careful that the weight is not too heavy for your current muscle strength, as it is possible to put too much load on the knees during this exercise (knees shaking a lot is a good indicator).

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