A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
8 kcal
/ min (est.)
3 × 12 per leg
sets × reps
Why this exercise
Difficulty: Beginner
Safer than forward lunges with less knee stress while building leg strength.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12 per leg
Rest
60s
How to Perform
- 1.Stand tall with feet hip-width apart.
- 2.Step backward with one leg into a lunge.
- 3.Lower until both knees are at 90 degrees.
- 4.Push through front heel to return.
Pro Tips
- •Keep front knee behind toes.
- •Maintain upright torso.
- •Control the backward step.
Equipment
None
Safety
Use support if balance is an issue.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.