Squats and lunges

Reverse lunge

Kit
No kit
Works
quads · glutes
Also
hamstrings · calves · core

The reverse lunge is a single-leg squat pattern where you step back, lower until both knees are bent, then drive back to standing. Stepping backwards rather than forwards keeps your front shin more upright and gives you more control on the way down, which makes it kinder on the knees than a forward lunge. It builds leg strength and balance one side at a time, and works for most levels.

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Form

How to do reverse lunge

  1. 1Stand tall with feet hip-width apart and hands on your hips or clasped at your chest. Look straight ahead and brace your middle.
  2. 2Step one foot back and lower until your back knee is just above the floor and your front thigh is close to parallel. Keep most of your weight on the front leg.
  3. 3Breathe in as you lower, keeping your chest up and your front heel flat on the floor.
  4. 4Push through the front foot and step back to standing, breathing out as you rise.
  5. 5Repeat steadily for the whole effort, and do both sides. You can alternate legs or stay on one side per effort, as long as each leg gets equal work.

Watch for

Common mistakes

  • Leaning the torso forward over the front knee.

    Fix: Keep your chest lifted and your ribs stacked over your hips so the front leg does the work.

  • Stepping back too short, which crowds the front knee.

    Fix: Take a longer step so the back knee lands under or slightly behind your hip.

  • Rushing and losing balance, crashing the back knee down.

    Fix: Slow the lowering phase and fix your eyes on one point ahead to steady yourself.

Variations

Easier and harder

EasierBodyweight squatNo kit
HarderBulgarian split squatBench or chair

Sessions

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