Step Back Lunges (Reverse Lunges)
Step back lunges are similar to split squats, except they involve a back and forth movement. The technique requirements are similar and the bottom position of a step back lunge is exactly the same as the bottom position of a split squat. The difference is that you start standing with your feet shoulder width apart.
Begin the exercise by stepping back with one leg until your foot is back far enough to allow you to lower yourself towards the ground without putting unwanted stress on your knees. You will probably lean forward somewhat while stepping back, but still try to maintain good posture with your upper body and stay as upright as possible while lowering your body towards the ground.
At the bottom of the movement, your front knee should form a right angle and your back knee should have a significant amount of bend as well. When returning to the starting position, try to use the muscles in your front leg as much as possible and resist the temptation to push yourself forward with your back leg.
Perform up to 15 reps on each leg and breathe out when standing up from the bottom position. To increase the difficulty, you can hold the bottom position for a few seconds before returning to the starting position.
When you are getting used to this movement, it’s better to step back and pause to make sure your foot is in a good place and your body is properly aligned. Then bend your knees and lower your hips towards the ground. When you are more comfortable, you can perform the step back and descent in one fluid motion.