SEQD EXERCISE GUIDE
How to do the
Reverse Lunge.
Reverse Lunge is a strength-training movement for quads, glutes and adductors.
MUSCLESQuads, glutes and adductors
EQUIPMENTBodyweight or dumbbells
TRACKSets · reps · load
LEARN → LOG → PROGRESS
FORMRepeatable
LOGRecord it
NEXT TIMECompare it
HOW TO
Reverse Lunge technique.
Use a load and range you can control consistently.
- Stand tall with space behind you and hold dumbbells if using load.
- Step one leg back far enough to create a stable split stance.
- Lower both knees under control while keeping the front foot planted.
- Drive through the front leg to return to standing.
- Repeat on the same side or alternate while keeping the stride consistent.
WATCH THE MOVEMENT
See it in motion.
A short SEQD demonstration to pair with the technique cues above.
MUSCLES WORKED
Quads, glutes and adductors.
Muscle contribution changes with setup, range, load and individual technique.
COMMON MISTAKES
Keep the rep consistent.
- Stepping back too narrowly and losing balance
- Letting the front heel lift
- Pushing excessively from the rear foot
- Dropping quickly into the bottom
PROGRESSION
Make the next session comparable.
Keep your setup and range similar, log your working sets, reps and load, then use the previous session as your reference.
See SEQD progressive overload tracking →ALTERNATIVES
Other options.
- Dumbbell Walking Lunge
- Dumbbell Step-Up
- Split Squat
Don’t just learn it. Track it.
SEQD keeps your previous performance ready for the next workout.
General exercise education, not individual medical advice. Stop if an exercise causes pain.