Reverse Stationary Lunges

By stepping backward into a lunge we prioritize hamstrings and hips more than when stepping forward (into standard stationary lunge or walking lunge). This lunge starts in an upright posture with feet hip width, chest up and lower back arched. Hands can be left on hips, holding weights at side of torso (or a fixed bar for self spotting when first learning motion). Start motion by stepping back with either foot and planting on ball of back foot. As you plant the back foot, drop the knee straight down into the lunge. Stance is correct when feet are hip width, and (2) 90 degree angles are formed with front and back legs. Make sure to keep chest and eyes up throughout motion as this will make the return to upright stance easier.