Exercises / Lunge / single leg
Reverse lunge
Lunge / single leg Bodyweight Complexity 3/5
Working position
Setup
Stand tall, hands on the hips or holding support.
Execution
Step one foot back and lower the back knee toward the floor, then drive back to standing.
Coaching cues
- Torso stays upright
- Step back, not down
- Front shin roughly vertical
Common fault
Front knee drifting well past the toes
Fix: Take a longer step back; hold a support.
Muscles trained
Primary: Gluteus maximus (glutes)Rectus femoris (quad)
Secondary: Gluteus medius (side glute)Biceps femoris (hamstring)
Regression and progression
Easier: Step-up
Harder: Walking lunge
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.