A lower-body strength exercise that targets the quadriceps, glutes, and hamstrings by stepping backward into a lunge position.
Stand upright with feet hip-width apart. Step one foot backward and lower your hips until both knees are bent at about 90 degrees. Keep your torso upright and your front knee over your ankle. Push through the front heel to return to the starting position and repeat on the other side.
Stand tall with feet hip-width apart, arms relaxed at your sides.
Back knee hovers just above the ground, front thigh parallel to the floor, torso upright, and weight balanced over the front foot.
Keep your chest up, step back far enough for both knees to bend, drive through the front heel, maintain a straight torso, keep your core engaged
Letting the front knee cave inward, leaning forward, not stepping back far enough, letting the back knee touch the ground, losing balance
Hold dumbbells for added resistance, increase the range of motion, perform walking reverse lunges, add a knee drive at the top for balance challenge.
Reduce the depth of the lunge, use a support for balance, perform stationary split squats instead of stepping back.
Avoid letting the front knee travel past the toes. Maintain control throughout the movement. Stop if you experience knee or hip pain.