lunge
Reverse Lunge
quads · glutes · core
bodyweight · beginner
How to do it
- 1Step backwards into a lunge until both knees are around 90 degrees.
- 2Push back to standing.
What to think about
- Stepping back is easier on the knees than stepping forward.
What usually goes wrong
- Letting the front knee drift inward.
Watch it
Instead of this
What the cautions rest on
The safety points above come from these, not from house opinion.
- Strength and muscle gain require progressively increasing demand over time.
- Weight training carries a low injury rate compared with most field and contact sports.
- Squatting deep is not inherently harder on the knees than stopping high, and cutting depth to add load carries costs of its own.
Who checked this
Nobody qualified has. These are standard coaching points and ordinary gym safety, written down: how to set the thing up, what to control, and when to stop a set. They are not a clinical opinion and no physiotherapist or strength coach has read them back. If they disagree with somebody who can actually see you lift, believe that person.