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Coached by Elena

Reverse Lunge

LowerBodyweightFoundationQuadsGlutesAdductors

Tempo 2 · 1 · 2 · 0

Set up

  1. 01Stand tall, feet under the hips, hands on the hips or hanging.
  2. 02Pick a long stride back — not a tiny step.
  3. 03Keep the front foot fully planted.

Cues

  • Step back and drop the back knee toward the floor.
  • Front shin stays near vertical. Torso tall.
  • Drive through the front mid-foot to stand. Switch sides each rep.

Breath

Inhale as you step back. Exhale as you return.

Common faults

Front knee shoots forward

Take a longer reverse step and sit the hip down.

Torso collapses

Brace as if someone is about to tap your chest.

Wobble on the way up

Pause at the bottom. Own the floor before you stand.

Filmed regression

Supported Split Squat

Shorter lever or a target. Watch the film.

Progression

Dumbbells at the sides, then front-rack.

Scale the pattern

Same movement family. The regression shortens the lever or gives you a target. The progression asks for more.

Pair with