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