How to do it:

  • Stand tall with your feet hip-width apart and your core engaged.

  • Step one foot back, lowering your back knee toward the floor while keeping your front knee aligned over your ankle.

  • Maintain an upright torso and avoid leaning forward.

  • Press through the heel of your front foot to return to the starting position.

  • Repeat on the opposite side, alternating legs for 8–12 repetitions per side.

Why it’s effective:

Reverse lunges strengthen the major muscles of the lower body while challenging balance and stability. The backward motion reduces stress on the knees compared to forward lunges, making it an excellent option for building strength safely.

Common benefits:

Strengthens glutes, quadriceps, and hamstrings, improves balance and stability, enhances hip and knee control, supports better movement mechanics and posture and builds functional lower-body strength for daily activities.