The move of the day
The Reverse Lunge: Balance. Tone. Strengthen.
A full-body move to strengthen the lower body, improve balance and activate your deep muscles.
What is the reverse lunge?
The reverse lunge is a standing exercise where you step one leg back and lower the back knee toward the floor with a tall spine, then return by pressing through the front heel. It strengthens the legs and glutes, activates the core and improves balance and stability. Gentler on the knees than a forward lunge, it suits all levels.
How to do it
1 · Set up
Stand with feet hip-width apart. Engage your core and look straight ahead.
2 · Lower
Step one leg back. Lower the back knee toward the floor with a tall spine. The front knee stays over the ankle.
3 · Return
Press through the front heel to return to standing. Switch legs. Repeat 8 to 12 times per side.
Studio tip: Move at your own pace and stay tuned in to your body. Every rep is a step toward a stronger you.
Benefits
Strengthens legs and glutes
Targets the lower body deeply.
Improves balance and stability
Single-leg work that fires the stabilizers.
Activates the core and supports posture
The brace keeps the torso tall.
Boosts circulation and endurance
A full, dynamic movement.
Functional everyday strength
Walk, climb, rise, with confidence.
Frequently asked questions
It works the same muscles with less pressure on the front knee, ideal for beginners or sensitive joints.
Through the front heel, which drives you back to the start. The front knee stays behind the toes.
8 to 12 per side, controlled. Favor quality over speed.
Strengthen your lower body in class
Guided by our teachers. See the weekly schedule, and explore the glute bridge too.
See the schedule