Bodyweight Reverse Lunge

A lunge variation using only body weight, stepping backward for better knee stability than a forward lunge.

How to do it

1. Stand tall with your feet hip-width apart.
2. Step one leg back and lower your knee toward the floor.
3. Lower until your front thigh is parallel to the floor.
4. Push through your front heel to return to standing.
5. Repeat on both sides.

Tips

• No weight needed -- focus on balance and a controlled descent.
• Keep your torso upright instead of leaning forward.
• Step back far enough that your front knee stays behind your toes.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Hamstrings