Reverse Lunges

01 Steps

1. 1 Stand with feet hip-width apart, hands on your hips.
2. 2 Take a large step backward with one leg.
3. 3 Bend both knees to lower. The back knee drops toward the floor without touching it.
4. 4 Keep your weight primarily on the heel of the front leg.
5. 5 Push through the front heel to bring the back leg to the starting position. Alternate.

02 Tips

• ✓ Reverse lunges are easier on balance than forward lunges — start with these if you are a beginner.
• ✓ They engage the glutes more than forward lunges.
• ✓ Keep your torso upright and eyes looking ahead.

03 Common mistakes

• ✗ Putting weight on the back leg: 80% of the weight should stay on the front leg.
• ✗ Step too small: the back knee should drop close to the floor.
• ✗ Leaning forward on the descent: keep your torso vertical.

04 If you struggle

• → Do half lunges by only going halfway down.
• → Hold onto a support for balance.
• → Start with standard squats to build leg strength first.