Legs & glutes
Reverse lunge
Stepping backwards into a lunge — kinder on the knees than a forward lunge and great for single-leg strength.
Intermediate Low impact
How to do it
- Stand tall with your feet hip-width apart.
- Take a long step backwards with one foot, landing on the ball of the foot.
- Bend both knees to lower your back knee towards the floor, keeping most of your weight in the front heel.
- Push through the front foot to bring the back leg forward to standing.
- Repeat on the same side, or alternate legs.
Form tips
- Keep your hips square to the front.
- A slight forward lean of the body is fine.
- Hold a wall or chair if your balance wobbles.
Common mistakes
- Stepping back too short, so the front knee shoots forward.
- Back knee crashing into the floor.
Easier and harder
Make it easier
Use a split squat (feet stay put) or hold a chair, and make the movement smaller.
Make it harder
Hold dumbbells by your sides, or add a knee drive at the top.
