NutriZaikaExercises

Draft for review. Not yet approved by our dietitian and not for clients. See every position on one page

Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

Legs and hipsLevel 2

Reverse Lunge

Step back, lower both knees, and push back up. Change legs each time.

Working (red)
Thighs, buttocks
Helping (amber)
Back of thighs, stomach
Do
2 to 3 sets of 10 (5 each leg)
Rest
45 seconds between sets

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Knee pain or poor balance? Do the chair sit-to-stand instead.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

  1. Stand tall. Hands on your hips, or one hand on a chair for balance.
  2. Take a big step back and lower. Both knees bend to about 90 degrees. Breathe in.
  3. Check your position. Front knee over your ankle, chest up, back knee just above the floor.
  4. Push through the front heel. Step back up to standing. Breathe out. Change legs.

Where your hands and feet go

Feet
Start hip-width apart. One foot steps straight back about one long stride and lands on the ball of the foot, heel up. The front foot stays flat and does not move.
Hands
On your hips, or one hand on a chair or wall beside you for balance.
Body
Upright from head to hips. Do not lean forward over the front leg.
The movement
Drop straight down between your feet, like a lift going down. Push through the front heel to come up, and bring the back foot forward.

Watch out for

  • Front knee drifting past the toes. Take a longer step back.
  • Leaning forward. Keep your chest up.
  • Banging the back knee on the floor. Stop just above it.

Make it easier

Hold a chair. Or stay in the split stance and just dip down and up.

Make it harder

Do it without support, and pause 2 seconds at the bottom.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026