Strength · Bodyweight · Beginner · ~3 min

Supported reverse lunge

Stepping backward into a lunge is easier on the knees than forward lunging and builds control for front-court lunges.

▶ Chair-Supported Reverse Lunge Tutorial — Body By Finn Fitness (YouTube)

More videos: Reverse Lunge with Chair Assist (Dr. Chris Pieton || Pelvic Floor PT) · DB SELF SUPPORTED REVERSE LUNGE (IPSILATERAL) (Get Peachy)

Starting position

Stand tall beside a wall or sturdy counter, one hand resting on it.

How to do it

1. Step one foot back and lower until both knees are bent comfortably.
2. Keep most of the weight on the front leg.
3. Push through the front foot to return to standing. Alternate or finish one side first.

Technique cues

• Front shin roughly vertical
• Tall torso
• Light touch on the support

Common mistakes

• Leaning heavily on the support
• Stepping back too short
• Front knee collapsing inward

Easier

Smaller step and shallower depth.

Harder

Remove the support, then add dumbbells.

Safety

• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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