Procaryote
Knee · Strengthening

Reverse Lunge

Reverse lunge, 3 sets, 10 repetitions per leg

Illustration of the Reverse Lunge exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Description: Stand upright, then step back with one leg while bending both knees to lower into a lunge. Return to the starting position by pushing off the front leg. Alternate legs with each repetition.

Tips: Keep your back straight and ensure the front knee is aligned with the foot to protect the joint. Perform the movement slowly and control the descent.

Progression: Increase the number of repetitions or add light weights as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Standing, feet hip-width apart
Clinical goal
Muscle strengthening of the knee
Also known as
reverse lunge, backward lunge, step-back lunge

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Knee

Reverse Lunge with Electro-stimulationReverse lunge with electro-stimulation, 3 sets, 10 repetitions per leg Reverse Lunge with Trunk RotationReverse lunge with trunk rotation, 3 sets, 10 repetitions per side Reverse Nordic CurlReverse Nordic curl, 3 sets, 8 repetitions, slow and controlled tempo Reverse Pedaling on Stationary Bike for Knee StrengtheningReverse pedaling on stationary bike, 3 sets, 8 minutes, moderate resistance Seated Knee Extension with Electro-stimulationSeated knee extension with electro-stimulation, 3 sets, 10 repetitions, appropriate resistance Seated Leg ExtensionSeated leg extension, 3 sets, 12 repetitions, controlled movement Semi-Extended Leg Glute BridgeSemi-extended leg glute bridge, 3 sets, 10 repetitions, hold 2 seconds at the top Single-arm kettlebell transferSingle-arm kettlebell transfer, 3 sets, 8 repetitions per side

See all knee exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.