Reverse Lunge

A lunge stepping backward instead of forward — same single-leg strength with less knee stress, so it is often the first lunge to use.

Setup

Stand tall, feet hip-width. Hands on hips or holding dumbbells.

How to do it

1. Step one foot straight back and drop that knee toward the floor.
2. Front shin stays close to vertical — the front leg does the work.
3. Torso tall, hips square to the front.
4. Push through the front heel to return to standing.

Common mistakes

• Stepping back too narrow — keep the feet on separate tracks for balance.
• Pushing off the back toes instead of driving with the front leg.
• Rushing — control beats speed here.

Scale it

Easier: Hold something stable for balance, or reduce the depth.

Harder: Hold dumbbells, or slow the descent to 3 seconds.

Pairs well with