Reverse Lunge

beginner · lunge

Setup

Stand tall with your feet hip-width apart, a dumbbell in each hand or one weight held at your chest. If the movement is new to you, spend a few sessions with no weight before you add any. If your balance is shaky, stand next to something solid you can rest a hand on.

Execution

Shift your weight onto the standing leg, brace your belly and keep your shoulders back.
Inhale and step one foot back about two and a half foot-lengths, landing on the ball of that foot.
Lower straight down until the back knee is close to the floor, with the front knee still over the front heel.
Exhale, drive through the front heel and bring the back leg in, standing all the way up.
Finish the reps on one side before you switch sides, or alternate if you prefer a faster rhythm.
Stepping back is harder to balance than stepping forward, so keep one hand on the frame until it feels steady.

Breathing

Inhale as you step back and lower, exhale as you stand up. If you have high blood pressure, heart disease, a hernia or you are pregnant, do not hold your breath: exhale on the way up and lighten the load.

Quick cues

Long step back, straight down.
Most of the weight on the front leg.
Keep both hips level.
Set the back knee down like an egg.
Finish tall before the next step.

Common faults

Fault: The front knee drifting inward as you push up
Fix: Drive the front knee toward the little toe and lower the load until the line holds for a whole set.
Fault: The torso folding forward at the bottom
Fix: Hold one weight at your chest instead of two at your sides; the front load pulls you upright.
Fault: Stepping back too short, which crowds the front knee
Fix: Step half a foot further back and mark the spot for your rear toes with a piece of tape on the floor.
Fault: Pushing off the back leg to get up
Fix: Lift the ball of the back foot off the floor for one beat before you rise, so the front leg does the work.

Equipment

dumbbell

Muscle groups

legs, glutes