Reverse Lunge
Quads, glutes, single-leg stability, balance
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
- 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
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Reverse Lunge?
The minimum effective dose for Reverse Lunge is 1 min. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Reverse Lunge target?
It targets quads, glutes, single-leg stability, balance. Done daily at its 1 min dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Reverse Lunge worth doing if I only have a minute?
Yes. 1 min is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of bodyweight strength work that still moves the needle, so short sessions done daily compound into real change.
How do I make Reverse Lunge easier or harder?
To scale it down: Assisted. Hold a wall or chair. To make it harder: Slow tempo. 3 seconds down.
BaselineBody 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.
Free to try
