Overview Reverse lunges step backward instead of forward, shifting emphasis toward the glutes and reducing shear forces on the front knee. Because the center of mass stays closer to the front foot, many athletes find reverse lunges friendlier on the joints while still building unilateral leg strength. They serve as a gateway to heavier split‑stance work like split squats or Bulgarian lunges and slot easily into strength circuits, Functional Fitness programming, and rehab sett