Bodyweight Alternating Reverse Lunges

How to do it

1. Stand tall with feet hip-width apart, hands on your hips or at your chest for balance.
2. Take a long step back with one leg and lower the back knee straight down toward the floor.
3. Drop until the back knee is just above the ground and the front thigh is roughly parallel to the floor.
4. Keep the front knee tracking over the front foot and your chest tall the entire descent.
5. Drive through the heel of the front foot to push yourself back up to standing in one strong motion.
6. Step back with the opposite leg and continue alternating for the prescribed reps.

Common mistakes

• Taking too short a step back, which loads the front knee instead of the front glute.
• Slamming the back knee into the floor instead of lowering it under control.
• Letting the chest collapse forward, which shifts the work to the lower back.
• Pushing off the back foot instead of driving through the front heel — robs the front leg of work.