Legs · Bodyweight
Reverse Lunge Forward Lunge
How to do the reverse lunge forward lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Step backward into a reverse lunge, lowering your back knee toward the floor. Drive through your front heel to return, then immediately step the same leg forward into a forward lunge. Push back to standing and repeat, alternating legs each round.
- 1Front glute and quad driving you out of each lunge
- 2Core tight and torso upright through both directions
- 3Front heel pressing the floor as you return to stand
Common mistakes
- Letting your front knee collapse inward
- Leaning forward or rounding your torso
- Slamming your back knee down or taking short steps
Muscles worked
The reverse lunge forward lunge mainly works the quads and glutes, with the hamstrings and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the reverse lunge forward lunge for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.