How to do it
- Stand tall with the feet hip-width apart.
- Take a long step backwards with one foot.
- Lower the back knee towards the floor until the front thigh is about parallel.
- Push through the front foot to bring the back leg forward and stand.
- Alternate legs, or finish one side first.
Common mistakes
- A short step that jams the front knee.
- Leaning far forward.
- Front knee caving in.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: Hold dumbbells, or step back from a low step.
Easier: Hold a wall or chair for balance, and use a smaller range.
Sets and reps
Beginners: 3 sets of 6-10 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 6-12 reps, stopping 1-2 reps short of failure.
Safety
- Gentler on the knees than forward lunges, because the front shin stays more upright.
Swaps
Full gym: Back squat, Front squat, Hack squat, Leg press, Goblet squat, Bodyweight squat, Sit to stand, Bulgarian split squat, Walking lunge, Step-up, Leg extension
Dumbbells and a bench: Goblet squat, Bodyweight squat, Sit to stand, Bulgarian split squat, Walking lunge, Step-up
Bodyweight only: Bodyweight squat, Sit to stand, Bulgarian split squat, Walking lunge, Step-up