Reverse Lunges
Step back into a lunge, keeping your torso tall and front knee stacked over midfoot. Lower until both knees bend ~90°, then drive through the front heel to stand. Builds quads and glutes while improving balance.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Stand tall with feet hip-width and the core braced.
- Step one foot back into a long stance and lower the back knee toward the floor.
- Keep the front foot flat and the front knee tracking over the middle toes.
- Reach the bottom with the front thigh near parallel to the floor.
- Drive through the front heel to step back to the start.
- Alternate sides or finish all reps on one leg before switching.
Watch for
- Front knee collapsing inward.
- Torso folding forward to escape the bottom.
- A short step that drives the front knee far past the toes.
Breathing
Inhale as you step back and lower, exhale as you drive up.
Tip
Step back further than you think; the back leg should reach without forcing the front knee past the toes.
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