Exercise profile
Best forStrengthGeneral fitnessEndurance
Effectiveness★★★★☆ 4/5
EquipmentNone
Also worksQuads, Glutes, Hamstrings, Core
Recommended3 sets x 8-12 reps per leg, rest 60-90 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Single-leg strength and balance; gentler on the knees than forward lunges.
- Setup
- Stand tall, hands on hips, step one foot straight back.
- Common mistakes
- Short steps that push the front knee past the toes.
- Easier
- Hold a wall or chair for balance, smaller range.
- Harder
- Hold weights or pause at the bottom.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s