Legs
Reverse Lunge
A foundational lower-body movement that builds unilateral strength while minimizing knee stress.
How to perform.
Follow the sequence — setup is half the lift.
Stand tall with your feet hip-width apart and your hands at your sides or holding dumbbells.
Breathe in and engage your core to maintain a neutral spine and upright torso.
Take a controlled step backward with one leg, landing on the ball of your foot.
Lower your hips until your back knee is just above the floor and your front thigh is parallel to the ground.
Drive through the midfoot of your front leg to return to the starting position.
Exhale as you reach the top of the movement and reset your feet before the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Walking a tightrope by placing the back foot directly behind the front foot instead of maintaining hip-width distance.
- Letting the front knee collapse inward during the descent or ascent.
- Leaning too far backward, which can create unnecessary arching in the lower back.
- Banging the back knee against the floor rather than controlling the eccentric phase.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.