Alternating Reverse Lunge

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Alternating Reverse Lunge, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Use enough stance width for balance. Keep the pelvis and working knee facing the same direction.

Execution

- Keep the working foot planted and move under control. Stand through that leg instead of pushing hard from the other side.

Range, tempo and breathing

- Perform 3 × 10–20 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not balance on a narrow line or let the knee and pelvis rotate. Shorten the range and widen the stance until stable.

- Keep the pelvis and ribs square; do not gain range by rotating toward or away from the working side.

Regression and progression

- Use more support, a shorter lever or a smaller pain-free range.

- Increase the lever or range first; add external load only after every repetition stays controlled.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.