Strength
Reverse lunges
A functional lower-body movement designed to build leg strength and improve balance with minimal joint impact.
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 on your hips.
Take a controlled step backward with your right leg, landing on the ball of your foot.
Lower your hips until your left thigh is parallel to the ground and your right knee is hovering just above the floor.
Keep your torso upright and ensure your front knee stays aligned over your ankle without caving inward.
Push through the heel of your left foot and the ball of your right foot to return to the starting position.
Repeat the movement on the opposite side or continue with the same leg for the desired repetitions.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Leaning too far forward and putting excessive pressure on the front knee.
- Stepping back in a straight line as if on a tightrope, which destabilizes balance.
- Allowing the back knee to slam into the floor instead of controlling the descent.
- Narrowing the stance too much, causing the front knee to collapse inward.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.