If you're looking to tone and strengthen your butt and thighs, include the stationary reverse lunge into your workout plan. Reverse lunges involve stepping back rather than forward, and they help to even out the strength in each leg while improving your agility and balance. Eventually, when you gain strength, you will be able to incorporate numerous variations to the reverse lunge into your fitness program, but first it's important to learn the basics
Step 1
Place your feet hip-width apart and pointing forward. Relax your arms by your sides.
Step 2
Lift your left foot and step it behind you, approximately 2 to 3 feet, depending on the length of your legs. Place the foot on the ground with the heel lifted and your weight on the ball and toes of your foot. Keep a slight bend in your knee. Press into the big toe side of your foot to help you balance.
Step 3
Bend your right knee until your hamstring is parallel to the ground. Make sure that you knee does not extend beyond your toes.
Step 4
Bend your left knee until your shin is parallel to the ground. Your right and left knees should be bending simultaneously so that you lower down in one movement.
Step 5
Push through both feet to straighten your legs. Bring your left foot back to meet your right in the starting position. Repeat on the other side.
Step 6
Complete two to three sets of 10 repetitions for each leg.
Tips and Warnings
- Engage your abdominals throughout the entire movement to help you remain balanced and keep your back as straight as possible while performing the lunge to maintain proper alignment.
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