Bodyweight Strength · Bodyweight — Foundation
Reverse Lunge
Quads, glutes, single-leg stability, balance
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
Why it works
The reverse lunge builds single-leg strength without the knee stress of a forward lunge. Stepping backward loads the front leg eccentrically while training balance and hip stability.
How to do it
Step back, knee to floor. Alternate legs.
Front knee tracks over toes. When you stumble or can't control the descent, rest standing. One side will feel tighter. That's normal.
- Stand tall with feet together
- Step one foot back and lower until the back knee nears the floor
- Push through the front foot to stand. Alternate legs. Rest standing when form breaks
- Drive through the front heel to return to standing
Variants
Easier
Assisted. Hold a wall or chair.
Step back with support. Focus on control.
Harder
Slow tempo. 3 seconds down.
Controlled descent each rep.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Launching May 2026 · Free to try
