You won’t be able to start exercising for more than a couple of weeks without coming across the lunge. It’s a fantastic move that works your quads, glutes, hamstrings and calves, while also challenging your stability and coordination, so it—or its more common relative, the reverse lunge, which can be gentler on your knees—is well worth mastering.
But you shouldn’t stop there. After a while, your body will adapt to the demand the lunge places on it. If you keep doing the same movement the same number of times, you’ll get minimal benefit from it.
But all you need to do is learn some simple progressions to keep challenging your body so it develops muscular strength in response.
That doesn’t have to mean adding weight, either. Certified personal trainer Amber Woolcock, vice president of LuxFit, has recommended four progressions that you can do at home without buying any extra equipment.
Five levels of reverse lunges
1. Reverse lunge
“This movement is suitable for almost everyone, from beginners to advanced exercisers,” Woolcock says. “It is an excellent foundational lower-body exercise that builds strength, stability, and coordination.”
How to do it:
- Stand with your feet close together and your hands on your hips for balance.
- Step your right foot back, landing on your toes.
- Bend both knees to 90° to lower—your left shin should remain vertical and your right knee should finish just above the floor.
- Push through your left foot to stand upright and bring your right foot back to the starting position.
When to progress: “Once you can perform three sets of 10 reps on each leg with good balance, no discomfort, and without feeling excessively fatigued, you’re ready to increase the challenge,” Woolcock says.
3. Tempo reverse lunge
“Perfect for anyone looking to build strength, improve control, and develop better movement quality,” Woolcock says.
How to do it:
- Stand with your feet close together and your hands on your hips for balance.
- Step your right foot back, landing on your toes.
- Bend both knees to 90° to lower—taking three seconds to get to the stopping point with your right knee should finish just above the floor.
- Push through your left foot to stand upright slowly.
When to progress: “Once you’ve mastered the slow lowering phase of the tempo reverse lunge, and can do it with control through the movement.”
4. Reverse lunge to knee drive and hop
“Ideal for someone who has mastered the reverse lunge and wants to improve balance, coordination and lower-body power. This variation also introduces a cardiovascular challenge,” says Woolcock.
How to do it:
- Stand with your feet close together and your hands on your hips for balance.
- Step your right foot back, landing on your toes.
- Bend both knees to 90° to lower—your left shin should remain vertical and your right knee should finish just above the floor.
- Push explosively through your left foot to jump off your left foot, bringing your right knee forward and up to hip height.
- Land softly on your left foot first, quickly followed by your right foot.
When to progress: “Start with a controlled knee drive once your reverse lunge feels stable. When you can perform the movement without wobbling or losing balance, progress to adding a small hop at the top,” she says. When you can perform reverse lunges with a knee drive and hop confidently while maintaining balance and proper alignment, try the next progression.
5. Jump lunge
“This is an advanced variation designed for people who already have excellent strength, stability and landing mechanics,” explains Woolcock. “It is ideal for building lower-body power while elevating the heart rate. Try performing these for 15-30 seconds as a power or cardio interval.”
How to do it:
- Stand with your feet close together and your elbows bent to 90°.
- Jump, then land softly in a split stance, with your right foot behind you and your right hand in front of you at shoulder height, bending your knees to lower into a lunge.
- Push through your left foot explosively to jump again, switching the position of your legs arms in midair, landing softly and bending your knees to lower into a lunge.
- Continue, alternating sides with each rep.
