Short answer: beginners should start with the reverse lunge, not the forward lunge. Step one foot back, lower until both knees bend to roughly 90 degrees with your front knee over your ankle, then push through your front heel to stand. Do 2 sets of 6 to 8 reps per leg, holding a wall or chair for balance if you need to.
Why start with the reverse lunge?
Stepping backwards keeps most of your weight on the front leg, which stays planted. That makes it easier to balance and gentler on the front knee than stepping forward and braking. Once reverse lunges feel steady, forward and walking lunges come much more easily.
How to do a reverse lunge
- Stand tall, feet hip-width apart, hands on hips or lightly holding a support.
- Take a long step back with your right foot and land on the ball of that foot.
- Lower straight down until your back knee hovers a few centimetres above the floor. Keep your torso upright.
- Your front shin should be roughly vertical and your front knee should point in the same direction as your toes.
- Push through the whole front foot, especially the heel, and bring the back foot forward to standing.
- Do all reps on one side, then switch, or alternate legs.
Common mistakes
- Stance too narrow: imagine walking on train tracks, not a tightrope. Feet hip-width apart side to side gives you a stable base.
- Front heel lifting: step further back so the front shin can stay more upright.
- Leaning far forward: keep your chest up and your eyes ahead.
- Knee collapsing inward: slow down and line the knee up over your second or third toe.
- Dropping into the floor: control the way down; the back knee should not bang the ground.
Easier and harder lunge variations
| Level | Variation | Why use it |
|---|---|---|
| Easiest | Supported split squat (feet stay in place, hold a chair) | No stepping, so balance is less of an issue |
| Easy | Short-range reverse lunge | Lower only halfway if full depth is uncomfortable |
| Standard | Reverse lunge | The main beginner version |
| Harder | Forward lunge | More control needed to decelerate |
| Harder | Walking lunge | Continuous balance and coordination |
| Hardest here | Dumbbell reverse lunge | Adds load once bodyweight reps feel easy |
Sets, reps and how often
- Weeks 1 to 2: 2 sets of 6 to 8 per leg, supported if needed, twice a week.
- Weeks 3 to 4: 3 sets of 8 to 10 per leg, unsupported.
- After that: 3 sets of 10 to 12, or move to walking lunges or hold light dumbbells.
Pair lunges with squats and glute bridges for a complete lower-body session, and finish with a few minutes from the 10-minute stretching routine.
FAQ
What muscles do lunges work?
Mainly the quadriceps and glutes of the front leg, with the hamstrings, adductors, calves and trunk muscles helping to keep you balanced.
My balance is poor. Should I skip lunges?
No. Use the supported split squat and hold a chair or wall. Balance improves with practice, and you can add a few beginner balance exercises on other days.
Lunges bother my knees. What can I do?
Use the reverse version, shorten the range, and take a longer step so the front shin stays vertical. If you feel sharp pain, stop and get the knee checked.
This is general fitness information, not medical advice. If you have a health condition, an injury, are pregnant, or have been inactive for a long time, check with a doctor or physiotherapist before starting a new exercise routine.