Instructions
- Unrack a barbell across your upper trapezius and step back with feet hip-width apart.
- Take a measured step backward or forward with one leg, keeping feet hip-width for balance.
- Descend until your front thigh is parallel to the floor and your back knee gently touches or hovers over the mat.
- Keep your front knee stacked over the midfoot and your torso tall and braced.
- Drive forcefully through your front heel and midfoot to return to the starting position.
- Complete all reps for one leg or alternate evenly.
💡 Pro Tip & Form Cue
Reverse lunges are generally friendlier on the knees and allow heavier loads with superior balance.
Common Mistakes
- Tightrope walking: Placing feet in a direct line destroys lateral balance; keep feet hip-width apart.
- Pushing off the rear toes: The front leg should do 85% of the work.
- Collapsing the front arch: Keep tripod pressure on the front foot.
📊 Recommended Sets & Reps
3–4 sets of 8–10 reps per leg.