Day 9 · Friday 9 October Today
Bodyweight reverse lunges
If you have a heart condition or other health condition, check with your GP that this is safe for you first.
Beginner Assisted reverse lunges
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Beginner: Assisted reverse lunges
- Stand tall with your feet hip distance apart, holding a wall or chair for balance
- Make sure your feet are parallel and not one behind the other
- Step one foot back onto your toes, keeping both feet facing forwards
- Bend both knees to lower into a lunge with control
- Push through your front foot to return to standing, repeating on the same side before switching
Intermediate Reverse lunges
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Intermediate: Reverse lunges
- Stand tall with your feet hip distance apart, both feet facing forwards
- Step one foot back onto your toes and lower into a lunge with control
- Bend both knees as you lower, keeping your spine long and your chest lifted
- Push through your front foot to stand back up, moving steadily between sides
Advanced Bodyweight reverse lunges optional
- 30 seconds work
- 30 seconds rest
- 3 rounds
No separate video — this builds on the Intermediate move.
- Add one additional round
- Sink deeper into the lunge, remaining in control
- Hold a weight in each hand or use household items, such as cans or water bottles
- If using a resistance band, place it above your knees to add gentle resistance and help guide your knee position