Reverse Lounges

1. 1 Stand tall with your feet hip-width apart, arms relaxed by your sides or hands on your hips for balance.
2. 2 Take a step backward with your right foot, keeping your torso upright and your weight evenly distributed.
3. 3 Bend both knees to lower your body into a lunge position. Your front knee should be directly above your ankle, forming a 90-degree angle, while your back knee lowers toward the floor without touching it.
4. 4 Press through the heel of your front foot to return to the starting position, bringing your right foot forward.
5. 5 Step back with your left foot and repeat the exercise for about a minute.

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Reverse lounges strengthen key lower-body muscles like the glutes, hamstrings, and quads, while also stretching the hip flexors, which often shorten from prolonged sitting