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TRAIN THE SAME BODY PART

ALL LEGS EXERCISES

01Goblet Squat4 × 8–1002Romanian Deadlift4 × 803Reverse Lunge3 × 8 / side04Leg Press4 × 1005Bulgarian Split Squat3 × 8 / side06Leg Curl3 × 10–1207Leg Extension3 × 1208Glute Bridge3 × 12–1509Step-Up3 × 10 / side10Standing Calf Raise4 × 12–1511Barbell Back Squat4 × 6–812Front Squat4 × 6–813Hack Squat4 × 8–1014Walking Lunge3 × 10 / side15Sumo Deadlift4 × 5–816Barbell Hip Thrust4 × 8–1017Stiff-Leg Deadlift3 × 8–1018Nordic Hamstring Curl3 × 5–819Seated Calf Raise4 × 12–1520Lateral Lunge3 × 8 / side

LOWER BODY / UNILATERAL

Reverse Lunge

A knee-friendly single-leg pattern that trains balance, leg strength, and hip control.

SETS / REPS3 × 8 / side
REST75 sec
LEVELAll levels

MOVEMENT ILLUSTRATION

SEE THE MOVEMENT.

A six-frame Reverse Lunge reference. Follow the setup, controlled working path, return, and reset with the same form.

Reverse Lunge technique — set position

01SETBuild a stable starting position.

Reverse Lunge technique — brace position

02BRACECreate tension before moving.

Reverse Lunge technique — lower position

03LOWEREnter the range with control.

Reverse Lunge technique — work position

04WORKMove through the strongest path.

Reverse Lunge technique — return position

05RETURNControl the return phase.

Reverse Lunge technique — reset position

06RESETFinish balanced and repeat.

DO

WHAT YOU NEED TO DO

  • Front heel stays down
  • Keep hips square
  • Take a long enough step
  • Finish each set with clean technique
DON'T

WHAT TO AVOID

  • Do not let the knees collapse inward.
  • Do not lift the heels or lose pressure through the whole foot.
  • Do not chase depth by rounding the back or losing balance.

STEP BY STEP

MOVE WITH CONTROL.

  1. Stand tall with feet under your hips.
  2. Step one foot back and land softly on the ball of the foot.
  3. Lower both knees while keeping the front foot fully planted.
  4. Drive through the front foot to return to standing.
STOP IF SOMETHING FEELS WRONG.

Muscle effort is expected; sharp pain, dizziness, numbness, or unusual discomfort is not. Reduce the load or range, stop the exercise, and seek qualified guidance when needed.