Calisthenics
Beginner week

Reverse lunge

  • Thighs
  • Glutes

Step one foot back and lower your back knee towards the floor.

Reverse lunge: standing, then one foot stepped back with the back knee near the floor.
Illustration © DAREBEE (CC BY-NC-ND 4.0)

How to do it

  1. Stand tall with your feet hip-width apart.
  2. Take a big step back with one foot.
  3. Bend both knees until your back knee is just above the floor.
  4. Push through your front foot to step back to standing, then switch legs.

Common mistakes

  • Front knee pushing far past your toes. Take a bigger step back.
  • Leaning forward. Keep your chest up and your body upright.
  • Back knee slamming into the floor. Lower it with control.

Easier or harder

Easier

Hold a wall with one hand for balance.

HarderWalking lunge

In the plan

Beginner
Intermediate
Beginner week