Reverse Lunge

Technique

Stand upright with feet hip-width apart. Step backward with one leg, lowering your back knee toward the floor while keeping your front shin vertical. Push through your front heel to return to standing. Alternate legs or complete all reps on one side before switching.

Steps

1. Stand upright with feet hip-width apart
2. Step backward with one leg, lowering your back knee toward the floor
3. Keep your front shin vertical throughout the descent
4. Push through your front heel to return to standing
5. Alternate legs or complete all reps on one side before switching

Common mistakes

• Letting the front knee travel far past the toes instead of keeping the shin vertical
• Pushing off the back foot instead of driving through the front heel
• Taking too short a step back, cramping the front knee angle

Variations

• Reverse lunge holding dumbbells at the sides for added load
• Reverse lunge to a knee tap for a brief pause and balance check
• Deficit reverse lunge from a small platform for more range of motion

FAQ