Bodyweight Training

Reverse Lunge exercise

The reverse lunge is a lower-body exercise that targets the quadriceps, hamstrings, and glutes while improving balance, coordination, and stability. Unlike the forward lunge, stepping backward reduces stress on the knees, making it a joint-friendly option for strengthening the legs and hips.

Reverse Lunge exercise demonstration

How to perform Reverse Lunge

  1. Stand upright with your feet hip-width apart and your hands on your hips or by your sides.
  2. Engage your core and take a controlled step backward with your right foot.
  3. Lower your body until both knees are bent at roughly 90 degrees, keeping your front knee above your ankle and your torso upright.
  4. Push through your front heel to return to the starting position.
  5. Repeat the movement on the opposite side by stepping back with your left foot.
  6. Continue alternating legs for the desired number of repetitions, maintaining good balance and control.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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