Reverse Lunge

How to perform

1. 1Step back and lower until both knees form right angles.
2. 2Keep your torso tall and push through the front heel to stand.

Technique in detail

Start standing tall with your feet under your hips. Step one foot straight back, landing on the ball of that foot, and lower until both knees are bent near right angles — the back knee hovering just above the floor. Keep your torso upright and your weight mostly on the front leg. Push through the front heel to return to standing, and keep the whole movement quiet rather than dropping into it. Alternate legs, or complete all reps on one side before switching if you want the balance challenge to build.

Common mistakes

• Stepping back too short, which forces the front knee far past the toes and loads the joint rather than the muscle. Lengthen the step until both knees can reach roughly ninety degrees.
• Leaning the torso forward to help stand up. That shifts work to the lower back. Keep the chest tall and push the floor away with the front heel instead.
• Crashing the back knee into the floor. Control the last few inches — the point of the reverse lunge over the forward lunge is exactly that it is easier on the knees.

Equipment

• No equipment