One of the best lower-body moves for glutes and hamstrings — and kinder to the knees than a forward lunge.
The reverse lunge trains your glutes and hamstrings while your smaller stabiliser muscles work hard to keep you balanced. Because you step backward instead of forward, there's less shear on the knee — which makes it a great choice if forward lunges bother you.
Set up tall: feet about hip-width, knees soft, hands on your hips, spine long, shoulders down and back, and your core braced. Inhale and step one foot back onto the ball of the foot, lowering until both knees bend to about 90 degrees. Push through the front foot to return to the start, then switch sides. Keep your torso upright the whole way.
Aim for 12–15 reps per leg, alternating — or as many clean reps as you manage in 30 seconds.
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