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Exercise handout — move better, feel better.
Reverse Lunge
Step backward into a lunge position. Often easier on knees than forward lunges.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
8
Reps / Time
60 sec
Rest
2 sec down / 2 sec up
Tempo
Step-by-Step Guide
Set up
- Stand tall with feet together
- Hands on hips or at sides
- Core engaged, good posture
No image for this step. Follow the written instruction.
Step 1 of 4
Step one foot back about 2-3 feet
No image for this step. Follow the written instruction.
Step 2 of 4
Lower straight down until back knee nearly touches floor
No image for this step. Follow the written instruction.
Step 3 of 4
Keep front knee over ankle
No image for this step. Follow the written instruction.
Step 4 of 4
Push through front heel to return to standing
Breathing
- Inhale as you step back and lower
- Exhale as you push back to start
Form Cues
- Take a big enough step back
- Drop straight down, don't lunge forward
- Keep torso upright throughout
- Front knee tracks over 2nd-3rd toe
Common Mistakes to Avoid
- Step back too short
- Front knee caving inward
- Leaning forward excessively
- Not going deep enough
Safety Information
Generally gentler on knees than forward lunges. Stop if sharp pain.
Progressions
Add dumbbells, walking lunges, deficit lunges
Regressions
Shallower depth, shorter step, hold support
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.