Reverse lunge with support
A calm home exercise for beginners: it wakes up the legs and glutes gently, and having something to hold makes the movement steadier.
Level: Beginner, easy pace
What you need
Kit and conditions
chair
exercise mat
How to use it
About this exercise
This is one exercise broken into consecutive steps rather than a mixed circuit. Watch the technique, follow the cues and build the movement up gradually. If a phase feels too hard, start with a smaller range and a calmer rhythm — understanding the mechanics matters more than getting it perfect first time.
Steps
Technique, frame by frame
Starting stance
Stand tall beside a chair or another stable support. Set your feet hip-width apart, gather your torso and drop your shoulders. Rest one hand lightly on the chair back for balance and let the other hang by your side. Spread your weight evenly across both feet and look straight ahead.
Cue
The support is there for confidence: do not hang your weight on it.
Step back
Slide one foot back along the floor and set it down on the ball of the foot. Make the step long enough that your knees do not crowd each other as you lower. Keep your torso upright and your hips square, and use the supporting hand only for balance.
Cue
Too short a step makes it harder to stay steady, so give yourself room.
Bottom position
Bend both knees and lower gently, as though sinking between your feet. Point your front knee roughly over your foot and lower your back knee towards the floor without letting it bang down. Your torso leans forward a little, but your back stays long and your abs stay engaged.
Cue
Go only part of the way down if you do not feel steady yet.
Drive back up
Push through your front heel and return to the starting position. Come up smoothly, without a jerk and without leaning towards the support. Straighten your knees gently and bring your hips up and forward, keeping your breathing calm and your torso gathered.
Cue
Press into the floor with your front heel rather than pulling yourself up by the hand.
Repeat on the other leg
Swap legs and repeat the movement on the other side at the same calm pace. Keep your torso level and use the support only as a balance aid. Move symmetrically and without hurrying, matching the range on both sides.
Cue
If it is hard, shorten the range and hold the support a little more firmly.
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