Reverse Lunges

Reverse Lunges are one of the best no-equipment drills for activating the lower body, improving balance, and preparing the hips and knees. Compared with a forward lunge, this variation often feels friendlier on the front knee, which makes it especially useful in a warm-up.

How to Perform

1. Stand tall with the feet about hip width apart.
2. Step one foot back under control.
3. Bend both knees to lower into a lunge while keeping the torso upright.
4. Drive through the front heel to return to standing.
5. Repeat on the same side or alternate sides.

Coaching Tips

• Keep the front knee tracking over the toes.
• Brace the trunk so balance stays stable.
• Use a brief pause at the bottom if you need better control.

Programming Use

Useful in the warm-up before squatting, deadlifting, running, and other single-leg training pieces.