Reverse lunge

Legseasyrepsno equipment

From standing, one foot steps straight back while the front foot stays planted; the front knee bends and the long, almost straight back leg lowers until the back knee is low but off the floor, then the back foot returns forward beside the front foot.

How to do it

1. Stand tall, feet hip width, hands joined palms together in front of the chest (prayer position), elbows down and out.
2. Keep the left foot planted flat and take a long step straight back with the right foot, about 90-110 cm, landing on the ball of the right foot (heel up).
3. Lower down until the front thigh is about parallel to the floor: left shin near vertical with weight on the left heel; the back leg stays long and almost straight (knee only slightly bent, hip stretched open), the right knee about 10-20 cm above the floor, torso upright or leaning slightly forward.
4. Push through the left heel and bring the right foot forward to stand beside the left. Repeat stepping back with the left foot (right foot stays planted).

Muscles worked

Main: glutes, quads
Supporting: adductors, hamstrings, calves