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Reverse lunge


The how:

  • Begin by standing with feet approximately a hip width apart and your arms by your sides.
  • Inhale as you take a large step straight behind you with your left leg (roughly around 2 shoulder widths distance), Land on to the ball of your left foot, but keep your right foot flat on the floor.
  • As you step backwards bend both legs to right angles. Make sure that your back knee doesn’t hit the floor, and that your front knee stays over your heel and doesn’t shoot forwards of your toes.
  • Keep looking straight ahead and engage your core. Try to keep the spine in neutral alignment, not leaning forwards or backwards.
  • Exhale as you push through your left toes to return the left foot to the starting position.
  • Repeat the exercise on the other side.

Top tip: try to keep your feet about a hips distance apart in width when you do this exercise to help your balance.


The why:

  • Lunges are a great exercise to build strength in our lower body as they engage several muscle groups including the quadriceps, the glutes and the hamstrings.
  • Lunges are a very functional exercise, as they can mimic movements we do in every day life.
  • They’re efficient as so many muscle groups are working at once, meaning that they’ll help to burn calories quick.
  • Lunges are also good to train balance and stability.
  • They’re a great exercise to do anywhere, as no equipment is required!

Make it easier:

To make this exercise a bit easier, you can stand next to a wall or handrail and use this to aid your balance whilst preforming the exercise as above.


Make it harder:

To make this exercise a bit more difficult, you can add some weights (such as dumbbells or even tinned food) into your hands as you preform the exercise.




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