Bodyweight Reverse Lunge

Execution

1. Step one leg back about two and a half foot-lengths, touching the back toes down lightly.
2. Lower straight down until the back knee is close to the floor, torso upright.
3. Keep the front knee tracking over the toes, not caving inward.
4. Exhale, drive through the front heel to stand up and bring the back leg back to the start.
5. Finish the reps on one leg, then switch sides and match the count.
6. If your balance is shaky, touch a wall or a chair back lightly rather than skipping the set.

Quick cues

• Front knee tracks over the toes.
• Torso stays tall, no leaning forward.
• Drive through the front heel to rise.
• Step back a full stride, not a short shuffle.
• Touch a wall if you need to, don't grind through a wobble.

Common faults

• Fault: The front knee caving inward on the way down

  Fix: Slow down and actively push the knee toward the toes for the rest of the set.

• Fault: The torso tipping forward at the bottom

  Fix: Shorten the step back slightly and keep the chest pointing straight up.

• Fault: Too short a step back, letting the front knee travel past the toes

  Fix: Step back half a foot-length further and re-check the knee position at the bottom.

• Fault: Pushing off the front toes instead of the heel to stand up

  Fix: Load the front heel and push the floor away as you stand up.