Lunge · Public sample
Reverse Lunge
A backward-stepping lunge that develops lower-body strength, balance and movement control.
Sample instructions · Professional technique review pending.
- Movement pattern
- Lunge
- Equipment
- Bodyweight; backward step
- Level
- Beginner
- Primary focus
- Glutes, quads and balance
How to perform: Reverse Lunge
Setup
Stand tall with your feet hip-width apart. Brace your core, keep your chest up and set your posture.
Step back
Take a controlled step backward with one foot. Keep your torso tall and step far enough back to find balance and alignment.
Lower
Lower straight down, bending both knees toward a right angle within your controlled range. Keep your front knee aligned over your mid-foot and your hips level.
Drive
Push through your front foot to return to standing. Keep control throughout the movement, then reset before changing sides.
Technique essentials
- Stand tall with your core engaged and hips level.
- Take a controlled backward step.
- Lower straight down with the front knee aligned.
- Drive through your front foot to return to standing.
Watch for
Front knee collapsing inward
Keep your front knee aligned over your mid-foot rather than caving inward.
Pushing off the back toes only
Use your front leg to return to standing, rather than relying only on your back foot.
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