Reverse lunge

Step back and drop into a lunge to train the quads and glutes one leg at a time, with less knee stress than a forward lunge.

How to do it

1. 01Stand tall with feet hip-width apart, hands on your hips or in front of your chest.
2. 02Take a long step back with one foot and lower until your back knee nearly touches the floor, both knees bent about 90°.
3. 03Keep your torso upright and your front knee over the ankle, tracking toward your toes.
4. 04Drive through your front heel to stand and bring the foot back, then switch legs — alternate every rep.

Common mistakes

• Front knee caving in — keep it pointing over your toes.
• Banging the back knee on the floor — lower slowly and stop just above it.
• Stepping too short so the front knee shoots forward — take a longer step so your front shin stays near vertical.

In the Squat progression

1. 1Wall sit
2. 2Squat
3. 3Reverse lunge
4. 4Split squat
5. 5Cossack squat
6. 6Assisted pistol squat
7. 7Pistol squat