Squats, lunges and legs
Reverse lunge
Muscles worked: Quads · glutes · hamstrings · trunk
How to do it
- Set up. Stand tall with your feet hip-width apart, holding a dumbbell in each hand if you’re using weights. Hold a stable support instead if balance is limiting you.
- Move. Step one foot backwards and lower by bending both knees. Keep the front foot flat and most of your effort in the front leg.
- Finish. Push through the front foot to return to standing. Regain your balance before repeating or changing sides.
Common mistakes
- Stepping back onto a narrow tightrope line. Keep your feet hip-width apart.
- Dropping fast onto the back knee.
- Leaning far forwards over the front leg.
Where it appears in the member plans
Fat-Loss Foundations, 12-Week Home Plan: Bodyweight, 12-Week Home Plan: Dumbbells or Band, Run/Walk Starter Week, Cycling Fitness, Cardio & HIIT, Walking & Hiking.
Log it, and beat it next time
In the member area every exercise has these cues next to your workout log, with last time’s numbers and a suggested target. £9.99 a month on a 12-month plan, or £79 a year, all taxes included.
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