How to do the Reverse Lunge
- Stand tall with your arms at your sides or dumbbells held beside you.
- Step one leg backward onto the ball of your foot.
- Lower until your hips approach front knee level.
- Drive through the whole front foot to stand, knee pointing the same way as that foot.
Full technique — 8 steps
- Stand tall with feet hip-width apart and arms at your sides or dumbbells held beside you.
- Shift your weight onto one leg and step the other leg straight back onto the ball of the foot.
- Lower until your hips approach front knee level and your back knee moves close to the floor.
- Keep your torso upright over the front leg with the front foot planted flat.
- Let your front knee point the same way as your front foot, without collapsing inward, as you descend.
- Drive through the whole front foot and bring the back leg forward to return to standing.
- Finish tall with hips fully extended before starting the next rep on the same side.
- Complete all reps on one side or alternate sides as programmed.
Common mistakes
- Pushing off the back foot
- Front heel lifting off floor
- Back step too short
- Front knee collapsing inward
- Torso drifting too far forward
Form cues
- Step straight back
- Stay heavy on front leg
- Front foot stays flat
- Push through whole foot
- Stand tall each rep
