Day 2 of 10
Legs
Reverse Lunges
Reverse Lunges is day 2 of the 10-exercise rotation (focus: Legs). Here you do it as four 60-second intervals with a work/rest split you choose, then a final 60-second push, and a beginner version is available.
A lower body exercise that strengthens each leg individually, improving balance, stability, and reducing muscle imbalances.
How to do reverse lunges
- Stand upright with feet hip-width apart, hands on hips or crossed on chest.
- Step backward with one leg, lowering your hips until both knees are bent at 90 degrees.
- Your front knee should be directly over your ankle, back knee hovering above the ground.
- Push through your front heel to return to the starting position.
- Alternate legs and repeat for desired repetitions.
Beginner version
- Hold onto a chair or wall for balance support as you learn the movement.
- Take smaller steps backward if needed to maintain balance.
- Lower yourself only partially at first, focusing on control.
- Gradually increase your range of motion as balance improves.
Form tips
- Keep your torso upright and core engaged throughout.
- Your front knee should track over your toes, not caving inward.
- Take a large enough step backward to allow proper knee alignment.
Muscles worked
Primary: Quadriceps, Glutes, Hamstrings. Secondary: Calves, Core stabilizers.
The 5-minute reverse lunges workout
Four one-minute intervals with a work/rest split you choose (from 20 seconds on and 40 off, up to 50 on and 10 off), then a final 60-second push. Reverse Lunges is day 2 of the 10-day rotation.
Start the workoutGo at your own pace, and stop if anything hurts or you feel dizzy. Safety info