The supported reverse lunge builds single-leg strength and stability — a genuinely useful pattern for walking, climbing stairs, and everyday movement — while using wall support to reduce the balance demand for beginners.
People with a medical condition, injury or recent surgery may need an individually adapted programme. This exercise does not treat any medical condition.
Keep breathing steadily and avoid holding your breath — inhale as you lower, exhale as you push back up.
Sets
2 sets per leg
Reps
6-10 repetitions per leg
Duration
Under 15 minutes
Rest
30-60 seconds between sets
Estimated completion time: Under 15 minutes for the full set of 2 sets per leg, including rest between sets.
These are general, real starting points — not an automatic prescription for every user.
Reduce the depth of the lunge, or hold onto the wall or a stable surface with both hands.
Reduce hand support to fingertip contact only, then progress to no wall support at all.
Primary Muscles
Quadriceps, Gluteals
Secondary Muscles
Hamstrings, Calves
Movement Pattern
squat
Stop if significant or unusual pain occurs, particularly in the front knee. Stop if dizziness, fainting, chest symptoms or unusual breathlessness occurs.
Suitability depends on the individual — this list isn't an absolute contraindication for everyone in these categories.
Goals
Same movement pattern, different equipment — useful if you don't have what this exercise calls for.
How often can I do this exercise?
A common starting point is 2-3 sessions per week with at least a day of rest for the same muscle group in between, but this depends on your overall programme, recovery, and goals — start conservatively and progress gradually.
Is this exercise safe if I have a current injury or health condition?
This exercise carries specific cautions for some people (see "Who Should Be Cautious?" above) — suitability depends on your individual situation, so check with your doctor or physiotherapist if any of those apply to you.
Is this exercise appropriate for a true beginner?
Yes — this is classified as a beginner-level exercise, though the regression above offers an even gentler starting point if needed.
References