Stand upright with your feet approximately hip- to shoulder-width apart. Your feet should point forwards as much as possible, and your weight should be distributed evenly between them.
Keep your upper body upright, look straight ahead and engage your abdominal muscles. Your pelvis should be in a neutral and stable position. The arms can be rested on the hips, held in front of the body or used to aid balance. Move one foot controlledly backwards and land on the front foot or the ball of the foot. Choose a step length that allows both legs to be bent in a controlled manner afterwards. Bend both knees and lower your body as vertically as possible. Bring the back knee towards the floor without letting it drop uncontrollably. The front foot remains fully on the floor and the weight is distributed evenly across it. Guide the front knee towards the tips of the toes in a controlled manner. From the bottom position, press firmly into the floor through the entire front foot. Bring the back leg forwards again and return to the starting position. Switch sides for the next repetition.
Attention:
The front knee falls noticeably inwards; the knee and the tip of the foot of the front leg point clearly in different directions; the upper body leans sharply forwards or to one side; the stride length is too short or too long, thereby preventing stable movement; the heel of the front foot lifts noticeably off the ground. The back knee is placed on the ground in an uncontrolled manner; when pushing up, the movement is generated mainly through the back leg; the pelvis rotates or shifts noticeably to one side; ensure your posture is stable and move your front knee in a controlled manner towards the tips of your toes; the entire front of your foot should remain as stable as possible on the floor during the loading phase.
Lighten:
Reduce the range of motion and lower your body less far; choose a stride length that feels comfortable and stable for you; lean lightly against a wall, pole or other stable object; Perform the movement slowly and return fully to the starting position after each repetition; start by doing several repetitions with the same leg and then switch sides.
Harden:
Hold dumbbells or kettlebells in your hands; use a weighted vest or sandbag; Use a barbell on your shoulders; deliberately slow the downward movement over 3–4 seconds; hold the bottom position steady for 2–3 seconds; combine the reverse lunge with a subsequent knee lift of the rear leg; carry additional weight on one side, thereby increasing the demands on core stability.
