How to do a Reverse Lunge
- Stand tall with feet hip-width apart and core braced.
- Step one foot straight back, landing on the ball of that foot.
- Lower until both knees form roughly 90-degree angles.
- Keep your front knee stacked over your ankle and torso upright.
- Push through your front heel to return to standing.
- Alternate legs each rep or complete one side first.
Keep in mind
- Step back far enough that your front shin stays nearly vertical.
- Keep your weight through the front heel, not the back toes.
- Lower the back knee straight down instead of leaning your chest forward.
- Squeeze the front glute as you push back to standing.
Common mistakes
- Front knee sliding past the toes — take a longer step back.
- Torso tipping forward — brace your core and stay tall through the whole rep.
- Back knee banging the floor — stop a couple of centimetres above it and control the descent.
Breathing
Breathe in as you step back and lower, out as you drive back up.
Take care
Hold a wall or chair if balance is what limits you — losing balance is what turns a lunge into a twisted knee.
Easier and harder
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