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Reverse Lunge

Unilateral leg strength exercise that improves balance and knee control.

• ID: 7737ac85
• Discipline: strength-training
• Level: Beginner
• Symmetry: Asymmetric
• Equipment: None

Goal

Build single-leg strength and improve lower-body symmetry.

Step-by-step guide

1. Stand tall with feet hip-width apart.
2. Step one foot backward into a split stance.
3. Lower both knees until front thigh approaches parallel.
4. Keep torso upright and front knee over mid-foot.
5. Push through front heel to return to standing.
6. Rebalance and repeat on the same side.
7. Complete reps, then switch sides.
8. Maintain smooth, controlled rhythm.

Breathing cues

• Inhale while lowering.
• Exhale while rising.

Common mistakes

• Front knee collapsing inward.
• Leaning excessively forward.

Recommended volume

3 sets of 8 to 12 reps per side.