Reverse Lunge (for balance, posture, glute/hamstring/calf strength and flexibility, core stability) Note: If the reverse lunge is a new move for you, perform this exercise without adding weight. For balance, have a chair nearby or hold a wood dowel or walking stick. If you are an advanced exerciser, add weights by holding kettlebells, dumbbells, or a medicine ball to increase exercise intensity.
Reverse Lunge (in bare or stocking feet)
Perform 10 – 15 repetitions, 1-2 sets every other day. Repetitions can be completed all on one leg then switch to the other; or alternate legs for each reverse lunge.
- Stand as tall as you can with your feet spread shoulder-width apart. Look straight ahead and keep your torso (and chest) as upright as possible for the entire exercise maintaining a natural arch in your lower back.
- Keeping your abs engaged, take a step backward about 2-3 feet straight behind you. Raise your back heel to be on your toes while making sure your weight is on the front heel.
- Lower your body by bending your back knee until your front thigh is parallel to the floor. Return to the starting position and either perform all repetitions on one side or alternate backward lunge steps.
(1) Your front knee should not pass your toes.
(2) Back knee should be close to a 90-degree angle.