Tenglow
Lower body
How to do the reverse lunge
The reverse lunge is a single-leg strength move where you step one foot back and lower, then return, mainly working the thighs and glutes of the front leg.
How do you do it?
- Stand tall with your feet hip-width apart.
- Step one foot back and land on the ball of that foot.
- Lower until both knees are bent to roughly 90 degrees.
- Keep your torso upright and the front knee steady.
- Push through the front heel to return to standing, then switch.
Breathing: Breathe in as you step back and down, and breathe out as you push up.
What are the common mistakes?
- Letting the front knee drift far past your toes or cave in. Take a slightly longer step and keep the knee over your ankle.
- Leaning your torso forward. Stay tall and look ahead.
How can I make it easier or harder?
Easier
Hold a wall, shorter step
Harder
Hold dumbbells at your sides
How does it work in Tenglow?
Reverse lunges are in the main block. The timer runs a 30 to 45 second interval with 10 to 30 seconds of rest, and the app shows an easier and a harder option. No equipment needed.
Use a wall for balance if you feel unsteady, and stop if a knee or hip gives sharp pain. This is general fitness information, not medical advice.
Questions about the reverse lunge
Are reverse lunges easier on the knees than forward lunges?
Many people find them more comfortable because your weight stays over the front foot and the shin stays more upright. It is not a guarantee, though. Keep your front knee steady, take a controlled step, and shorten the range if you feel pain.
How far back should I step?
Far enough that both knees bend close to 90 degrees at the bottom, with the front knee above the ankle. If you wobble, use a shorter step and hold a wall. Your step will find its natural length with practice.
Related exercises
Photos: Free Exercise DB, public domain (The Unlicense).