Reverse Lunge
All the single-leg benefit of a lunge with far friendlier knees than stepping forward.
Legs, Glutes, BalanceNone or DumbbellsBeginner
Setup
- Stand tall, feet hip-width.
- Hands on hips or holding dumbbells at your sides.
How To Do It
- Step one foot BACK and lower until both knees hit ~90°.
- Front shin stays vertical-ish; back knee kisses toward the floor.
- Push through the FRONT heel to return to standing.
- Complete all reps one side, then switch.
Breathing
Inhale stepping back, exhale driving up.
Common Mistakes
- Short choppy steps — take real distance back.
- Leaning forward — torso tall, ribs over hips.
- Pushing off the back foot — the front leg does the work.
Coach Sam's cue: Elevator, not escalator — straight down, straight up.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.