Reverse Lunge

A lower body compound exercise where you step backward into a lunge position, engaging the quads and glutes while improving balance and stability.

Instructions

1. Stand upright with your feet together and your hands either on your hips, behind your head, or extended forward for balance.
2. Step backward with one leg, moving approximately 2-3 feet behind you.
3. Lower your body by bending both knees until your back knee is almost touching the ground and your front knee is bent to approximately 90 degrees.
4. Keep your torso upright and your weight distributed between both feet, with your front foot flat on the ground.
5. Push through your front foot to return to the starting position, driving your back leg forward.
6. Return to the starting position with feet together.
7. Repeat the movement with the opposite leg to complete one full repetition.
8. Alternate legs for the desired number of repetitions.

Tips

• Take a large enough step backward to achieve proper knee flexion and weight distribution.
• Keep your torso upright throughout the movement, avoiding excessive forward lean.
• The reverse lunge is less demanding on the knees compared to forward lunges.
• Move deliberately and control the descent to prevent knee stress.
• This variation is excellent for beginners and those with knee sensitivity.
• As strength improves, add dumbbells or weight to increase difficulty.