This Month's Workout

Reverse Lunge

Movement Library · Quads, glutes · Major movement

The setup

Stand tall, dumbbells at your sides, core braced. Step back, not forward. Stepping back is easier on the knees and easier to control.

The movement

Step back far enough to create about a 90-degree bend in both knees. Lower with control, front heel grounded, chest lifted. Push through the front leg to return. Tempo: 3 seconds down, 1 up.

Feel it here: front leg quad and glute.

Not here: the front knee. If the knee aches, your step is too short.

Check yourself

Wobbling? Step slightly out to the side rather than directly behind, and slow down.
Front heel lifting? Step back further.
Torso pitching forward? Lighter dumbbells until the balance is there.

Weight (each hand): Beginner bodyweight or 3 to 5 kg (6 to 10 lb) · Intermediate 6 to 10 kg (12 to 22 lb) · Advanced 12 to 18 kg (25 to 40 lb)

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