Bodyweight Reverse Lunge

How to do it

1. Stand tall with feet hip-width apart and your hands on your hips or at your chest.
2. Take a long step back with one leg, planting the ball of the back foot down lightly.
3. Lower the back knee straight down toward the floor while keeping the front shin near vertical.
4. Drop until the back knee is just above the ground and the front thigh is roughly parallel to the floor.
5. Drive through the heel of the front foot to push yourself back up to a tall standing position.
6. Repeat on the same leg for the prescribed reps, then switch sides without losing form.

Common mistakes

• Stepping back too short, which puts the load on the front knee instead of the front glute.
• Letting the front knee cave inward instead of tracking over the foot.
• Pushing off the back foot instead of driving through the front heel — robs the working leg of work.
• Slamming the back knee into the floor instead of lowering it under control.