You won\u2019t be able to start exercising for more than a couple of weeks without coming across the lunge. It\u2019s a fantastic move that works your quads, glutes, hamstrings and calves, while also challenging your stability and coordination, so it\u2014or its more common relative, the reverse lunge, which can be gentler on your knees\u2014is well worth mastering.<\/p>\n
But you shouldn\u2019t stop there. After a while, your body will adapt to the demand the lunge places on it. If you keep doing the same movement the same number of times, you\u2019ll get minimal benefit from it.<\/p>\n
<\/p>\n But all you need to do is learn some simple progressions to keep challenging your body so it develops muscular strength in response.<\/p>\n Latest Videos FromFit&Well<\/p>\n That doesn\u2019t have to mean adding weight, either. Certified personal trainer Amber Woolcock, vice president of LuxFit<\/a>, has recommended four progressions that you can do at home without buying any extra equipment.<\/p>\n Five levels of reverse lunges1. Reverse lunge<\/p>\n \u201cThis movement is suitable for almost everyone, from beginners to advanced exercisers,\u201d Woolcock says. \u201cIt is an excellent foundational lower-body exercise that builds strength, stability, and coordination.\u201d<\/p>\n You may like<\/p>\n How to do it:<\/p>\n Stand with your feet close together and your hands on your hips for balance.Step your right foot back, landing on your toes.Bend both knees to 90\u00b0 to lower\u2014your left shin should remain vertical and your right knee should finish just above the floor.Push through your left foot to stand upright and bring your right foot back to the starting position.<\/p>\n When to progress: \u201cOnce you can perform three sets of 10 reps on each leg with good balance, no discomfort, and without feeling excessively fatigued, you\u2019re ready to increase the challenge,\u201d Woolcock says.<\/p>\n 3. Tempo reverse lunge<\/p>\n \u201cPerfect for anyone looking to build strength, improve control, and develop better movement quality,\u201d Woolcock says.<\/p>\n How to do it:<\/p>\n Stand with your feet close together and your hands on your hips for balance.Step your right foot back, landing on your toes.Bend both knees to 90\u00b0 to lower\u2014taking three seconds to get to the stopping point with your right knee should finish just above the floor.Push through your left foot to stand upright slowly.<\/p>\n When to progress: \u201cOnce you\u2019ve mastered the slow lowering phase of the tempo reverse lunge, and can do it with control through the movement.\u201d<\/p>\n What to read next<\/p>\n