Lunge that stays in one spot

Reverse Lunge

Step back. Drop the back knee. Stand up through the front heel. Stay in one tile of floor. That is a lunge you can do in a packed gym or a hallway.

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Hunter: I reverse lunge when walking lunges would cut through someone's set. Same pattern. Less stumble. I count each leg.

Cues

Tall chest. Light brace.
Step back far enough that the front shin stays mostly vertical.
Back knee travels toward the floor. Do not slam it.
Push the front floor away. Bring the back foot up.
Hips square. Do not waddle the next step.

Setup

A clear spot. Shoes that do not slide. Start with 8-10 each side. If the gym is a maze, this beats a walking tour. You do not need dumbbells until the torso stays quiet.

Dorm legs day

After bodyweight squats, 3 sets of 8-10 each side. Then a single-leg bridge and a wall sit. That is the day. Log reverse lunges, not walking, so the history stays clean.

Why reverse first

Stepping back is often kinder on the front knee than charging forward. You still train the split stance. When this looks quiet, a walking lunge or a Bulgarian split squat is the next version. Name what you did.

Add load later

Dumbbells at your sides when you can keep the chest tall. Farmer-carry rules: no shrug. Engine gets a weight then. Until then, reps are the load.

Common misses

Tiny back steps that turn into a knee dive. Leaning the chest onto the front thigh. Pushing off the back toe like a hop. Also: racing so the log is a lie.

FAQ

Front knee past the toes?

A little is fine if the heel stays down. If the knee screams, take a longer back step.

Walking or reverse?

Reverse when space is tight. Walking when you have a lane. Log the version. Do not mix them in one number.

Log reverse lunges in the free Vitality Engine. Count each leg. Keep the name honest.

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