Reverse Lunge

The reverse lunge is a single-leg strength exercise where you step backward and lower your hips until both knees bend. It builds strength in the front thigh, glutes, and hip stabilizers, with help from the hamstrings and core. It is usually more knee-friendly than forward lunging because the front leg stays fixed and absorbs less forward momentum.

Stand tall with your feet about hip-width apart. If you are holding weights, keep dumbbells at your sides or a barbell resting on your upper back, shoulders down and chest up. Look straight ahead, brace your midsection, and make sure you have clear space behind you.

Take a controlled step straight back with one foot. Lower your back knee toward the floor under your hip while your front knee bends over your front foot. Keep your torso upright and most of your weight on the front foot. Push through the front foot to stand back up, bringing your back foot forward to return to the starting position. Complete your reps on one side, then switch legs.

Inhale as you step back and lower down. Exhale as you drive up through the front foot. To make it easier, keep your hands on your hips or use a sturdy support, or regress to a split squat from a fixed stance. To make it harder, hold dumbbells or use a barbell. Keep the range of motion pain-free.

Fault: The front knee caves inward or wobbles. Fix: Press the front foot firmly into the floor and guide your knee forward over your toes without letting it collapse inward.

Fault: The back knee crashes down or the descent is uncontrolled. Fix: Lower yourself slowly until the back knee gently touches the floor or reaches a comfortable depth, then pause and drive up through the front foot.

Fault: The torso leans too far forward or the front heel lifts. Fix: Keep your chest up and your weight through the front heel and midfoot. Step back far enough so both legs can bend without losing balance.

Fault: You lose your balance during the step back. Fix: Use a wall or rack for light support, shorten your step, or switch to a split squat until you feel steady.