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Reverse Lunge Strength Standards for Men and Women
Discover how your Reverse Lunge performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Reverse Lunge Strength Level
Calculate Your Reverse Lunge Strength
Reverse Lunge Rep Standards
Compare your Reverse Lunge performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 10 |
| Intermediate | 34 |
| Advanced | 64 |
| Elite | 99 |
Reverse Lunge Standards by Bodyweight
Find the Reverse Lunge strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 10 | 39 | 77 | 121 |
| 120 lbs | < 1 | 10 | 38 | 75 | 116 |
| 130 lbs | < 1 | 11 | 38 | 72 | 112 |
| 140 lbs | < 1 | 11 | 37 | 70 | 108 |
| 150 lbs | < 1 | 11 | 37 | 68 | 104 |
| 160 lbs | < 1 | 12 | 36 | 66 | 101 |
| 170 lbs | < 1 | 12 | 35 | 65 | 98 |
| 180 lbs | < 1 | 12 | 35 | 63 | 94 |
| 190 lbs | < 1 | 12 | 34 | 61 | 92 |
| 200 lbs | < 1 | 11 | 33 | 59 | 89 |
| 210 lbs | < 1 | 11 | 32 | 58 | 86 |
| 220 lbs | < 1 | 11 | 32 | 56 | 84 |
| 230 lbs | < 1 | 11 | 31 | 55 | 81 |
| 240 lbs | < 1 | 11 | 30 | 53 | 79 |
| 250 lbs | < 1 | 11 | 29 | 52 | 77 |
| 260 lbs | < 1 | 11 | 29 | 51 | 75 |
| 270 lbs | < 1 | 10 | 28 | 50 | 73 |
| 280 lbs | < 1 | 10 | 27 | 48 | 71 |
| 290 lbs | < 1 | 10 | 27 | 47 | 70 |
| 300 lbs | < 1 | 10 | 26 | 46 | 68 |
| 310 lbs | < 1 | 10 | 25 | 45 | 66 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | < 1 | 10 | 31 | 55 |
| 100 lbs | < 1 | < 1 | 10 | 29 | 51 |
| 110 lbs | < 1 | < 1 | 9 | 27 | 48 |
| 120 lbs | < 1 | < 1 | 8 | 25 | 45 |
| 130 lbs | < 1 | < 1 | 8 | 23 | 42 |
| 140 lbs | < 1 | < 1 | 7 | 22 | 40 |
| 150 lbs | < 1 | < 1 | 7 | 20 | 37 |
| 160 lbs | < 1 | < 1 | 6 | 19 | 35 |
| 170 lbs | < 1 | < 1 | 5 | 18 | 33 |
| 180 lbs | < 1 | < 1 | 5 | 17 | 32 |
| 190 lbs | < 1 | < 1 | 4 | 16 | 30 |
| 200 lbs | < 1 | < 1 | 3 | 15 | 28 |
| 210 lbs | < 1 | < 1 | 3 | 14 | 27 |
| 220 lbs | < 1 | < 1 | 2 | 13 | 25 |
| 230 lbs | < 1 | < 1 | < 1 | 12 | 24 |
| 240 lbs | < 1 | < 1 | < 1 | 11 | 23 |
| 250 lbs | < 1 | < 1 | < 1 | 11 | 22 |
| 260 lbs | < 1 | < 1 | < 1 | 10 | 21 |
Reverse Lunge Standards by Age
Discover how Reverse Lunge strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 6 | 26 | 52 | 81 |
| 20 | < 1 | 10 | 34 | 63 | 97 |
| 25 | < 1 | 11 | 35 | 65 | 100 |
| 30 | < 1 | 11 | 35 | 65 | 100 |
| 35 | < 1 | 11 | 35 | 65 | 100 |
| 40 | < 1 | 11 | 35 | 65 | 100 |
| 45 | < 1 | 10 | 32 | 61 | 93 |
| 50 | < 1 | 8 | 28 | 55 | 86 |
| 55 | < 1 | 5 | 24 | 49 | 77 |
| 60 | < 1 | 2 | 19 | 42 | 68 |
| 65 | < 1 | < 1 | 15 | 35 | 59 |
| 70 | < 1 | < 1 | 11 | 29 | 50 |
| 75 | < 1 | < 1 | 7 | 23 | 41 |
| 80 | < 1 | < 1 | 4 | 17 | 34 |
| 85 | < 1 | < 1 | < 1 | 13 | 28 |
| 90 | < 1 | < 1 | < 1 | 9 | 22 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 2 | 15 | 32 |
| 20 | < 1 | < 1 | 7 | 22 | 40 |
| 25 | < 1 | < 1 | 7 | 23 | 42 |
| 30 | < 1 | < 1 | 7 | 23 | 42 |
| 35 | < 1 | < 1 | 7 | 23 | 42 |
| 40 | < 1 | < 1 | 7 | 23 | 42 |
| 45 | < 1 | < 1 | 6 | 20 | 39 |
| 50 | < 1 | < 1 | 4 | 17 | 34 |
| 55 | < 1 | < 1 | < 1 | 14 | 30 |
| 60 | < 1 | < 1 | < 1 | 11 | 25 |
| 65 | < 1 | < 1 | < 1 | 8 | 19 |
| 70 | < 1 | < 1 | < 1 | 4 | 15 |
| 75 | < 1 | < 1 | < 1 | < 1 | 10 |
| 80 | < 1 | < 1 | < 1 | < 1 | 7 |
| 85 | < 1 | < 1 | < 1 | < 1 | 3 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
Reverse Lunge Overview
The Reverse Lunge is a lower body exercise that targets the glutes, hamstrings, and quads by stepping backward into a lunge, promoting balance and coordination.
Muscles Worked
Equipment Needed
None
How To Perform the Reverse Lunge
- Start standing with feet hip-width apart, hands on your hips or at your sides.
- Step back with your right foot, lowering your body until your right knee is nearly touching the ground and your left thigh is parallel to the floor.
- Ensure your front knee is aligned over your ankle, not extending past your toes.
- Push through your left heel to return to the starting position.
- Repeat on the other side, stepping back with your left foot.
- Maintain an upright torso throughout the movement.
- Inhale as you step back and lower your body, exhale as you push back up.
Want to perfect your form? Check out our detailed guide on Reverse Lunge for proper technique and tips.
Pro Tips for Reverse Lunge
- Keep your torso upright to avoid placing excessive strain on your lower back.
- Ensure your front knee does not extend past your toes to protect your knee joints.
- Use a controlled movement to maintain balance and avoid injury.
- For added difficulty, hold dumbbells at your sides.