Reverse Lunge to Balance

Setup & Positioning

"Stand tall with feet hip-width apart, core engaged, and shoulders relaxed. This will be your starting position."

Key point: “Keep your chest tall throughout—don’t lean forward excessively as you step back.”

Execution

"Step one foot straight back into a reverse lunge, lowering until both knees are bent about 90 degrees. Your front knee should be stacked over your ankle, and your back knee should hover just above the floor. From here, drive through the heel of your front foot to return to standing, bringing your back knee forward and up into a balance position at hip height. Hold for 1–2 seconds, then step back into the next lunge. Complete all reps on one side before switching."

Where You Should Feel It

• Glutes and quads of the front leg
• Hamstrings assisting during the lunge
• Core stabilizing during the balance hold

Where You Shouldn’t Feel It

• Knee pain from letting the front knee cave in or drift far forward
• Lower back strain from leaning forward or arching
• Wobbling from rushing into balance

Breathing

"Inhale as you step back into the lunge, exhale as you push up into the balance position."

Common Mistakes to Avoid

1. Pushing off the back foot – The front leg should do most of the work.
2. Letting the front knee collapse inward – Keep it aligned over the toes.
3. Skipping the balance hold – Pausing improves stability and control.
4. Leaning too far forward – Stay tall to protect your back and improve balance.