Uploaded January 2015 | Updated September 2026, 2 days ago
Step Up to Reverse Lunge
• Prepare: Stand upright with a step between 6 inches to 18 inches in height located in front of the body.
• Step Up Movement: Slightly shift weight to one leg and raise the other leg while lifting the elevated foot to the top of the step while maintaining balance. Next, press downward onto the step and lift the opposing leg as if stepping up onto the step with both legs. Instead of putting two feet on the step, continue lifting the second leg until the top of the thigh is parallel to the ground and hold for a moment in a single leg stance on top of the step.
• Reverse Lunge Movement: From the single leg stance on top of the step described above, move the leg of the elevated thigh backwards onto the ground by stepping behind the step to where the exercise started. Next, move the foot that is on the step, however instead of stepping onto the ground beside the other foot where both feet started, step backwards behind the grounded foot 3 to 6 feet and place the foot on the ground. Continue the movement by lowering the hips in a downward movement to the ground. Then finish the movement by returning to the starting position or stepping into the next repetition.
• Modification: Stepping onto a lower height step can help modify the exercise or doing just one part at a time until more proficient.
• Amplification: Stepping up and hopping can amplify the exercise as well as performing on a taller step or adding weights such as dumbbells or kettlebells in hands.
Step Up to Reverse Lunge
• Prepare: Stand upright with a step between 6 inches to 18 inches in height located in front of the body.
• Step Up Movement: Slightly shift weight to one leg and raise the other leg while lifting the elevated foot to the top of the step while maintaining balance. Next, press downward onto the step and lift the opposing leg as if stepping up onto the step with both legs. Instead of putting two feet on the step, continue lifting the second leg until the top of the thigh is parallel to the ground and hold for a moment in a single leg stance on top of the step.
• Reverse Lunge Movement: From the single leg stance on top of the step described above, move the leg of the elevated thigh backwards onto the ground by stepping behind the step to where the exercise started. Next, move the foot that is on the step, however instead of stepping onto the ground beside the other foot where both feet started, step backwards behind the grounded foot 3 to 6 feet and place the foot on the ground. Continue the movement by lowering the hips in a downward movement to the ground. Then finish the movement by returning to the starting position or stepping into the next repetition.
• Modification: Stepping onto a lower height step can help modify the exercise or doing just one part at a time until more proficient.
• Amplification: Stepping up and hopping can amplify the exercise as well as performing on a taller step or adding weights such as dumbbells or kettlebells in hands.
