Reverse Lunge
10 reps
Step one foot back, drop straight down, then drive up to standing.
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QUADS
Reverse Lunge
The reverse lunge is a single-leg movement that loads the quads, glutes, and hamstrings while asking little of your balance. Because you step backward rather than forward, the front knee stays under more control, which many people find gentler than a forward lunge. It builds one-sided leg strength and teaches you to stay tall through the torso.
How to do it
- 1
Start standing tall with feet under your hips and hands resting on your waist.
- 2
Take a controlled step backward with one leg, keeping your chest lifted.
- 3
Sink down until both knees form roughly right angles and your back knee hovers near the floor.
- 4
Push through your front heel and squeeze back up to a full standing position.
- 5
Alternate legs each rep, or finish all reps on one side before switching.