Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Glutes

Reverse Lunge

DumbbellCompoundEasy to learnOne side at a time
Front
Back
Primary Secondary

Works

Glutes, Quads

Also adductors, hamstrings

You need

Dumbbells

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Step back, not forward
  2. 2Back knee kisses the floor
  3. 3Drive up through the front foot

Most common mistake

Pushing off the back foot instead of the front.

Watch a demo

Good for

  • Top 10 for running
  • Loads the muscle while it’s stretched

Compare with

vs Step-Upvs Bulgarian Split Squatvs Deficit Reverse Lunge
A
For running
#8 of 19
See the full list →
Research
74
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 74
TransferStrong
Injury protectionGood
PracticalityExcellent

Single-leg strength that’s easy on the knees and simple to fit around running.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SSeated Calf RaiseMachine
  • SPogo HopsBodyweight
  • AJump RopeBodyweight
  • SSingle-Leg Calf RaiseDumbbell

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280