Reverse Lunge

GlutesBodyweight

The reverse lunge is a great bodyweight move to hammer your glutes and build single-leg leg strength. It improves balance and coordination, making your movement patterns more confident.

How to do it

1Stand tall with feet hip-width apart, hands on your hips or at your chest for balance.

2Step one leg back and drop into a lunge until both knees hit a 90-degree angle. Hover your back knee just off the floor.

3Make sure your front knee stays behind your toes, spine stays long, and torso leans forward slightly.

4Drive through your front foot to step back up to the starting position.

5Complete your reps on one leg, then switch sides.

Common mistakes

Front knee shooting past your toes, placing unnecessary stress on the knee joint.

Rounding or excessive arching in your back—keep a neutral spine.

Banging your back knee on the floor instead of lowering under control.

Shallow lunge depth, which limits glute and quad activation.

Breathing

Inhale as you lower down, exhale as you drive back up to standing.

Make it harder or easier

To make it easier: use a wall or chair for light balance support.

To make it harder: slow down your tempo to maximize control through the whole range.

Progression option: drive your back knee straight up to hip height at the top and hold for a second to test your balance.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.