How to do the Reverse Lunge
Step by step
- Stand tall with feet hip-width apart, hands on hips or relaxed.
- Step one foot back and lower both knees to about 90 degrees.
- Keep your chest upright and your front shin roughly vertical.
- Let the back knee travel toward the floor without slamming it down.
- Drive through your front heel to return to standing, then step back with the other leg.
The thing people get wrong
Keep most of your weight on the front leg and push through its heel. The back foot is just for balance.
Coaching cue
Set your back foot down softly and keep your hips square to the front.
Make it easier or harder
- Easier: Rest one hand on a wall or rail for balance.
- Harder: Pause for two seconds at the bottom of every rep.
Muscles worked
- Primary: Quads, Glutes
- Secondary: Hamstrings, Core
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.