Reverse Lunge to Half Pistol Squat

Setup

• Stand tall with feet hip-width apart on a stable surface.

Performing the Movement

1. Reverse Lunge: Step backward with one foot. Keep your front knee aligned with your ankle and drop your back knee toward the ground until both legs form a 90-degree angle. Keep your torso upright.

2. Transition: As you stand back up from the lunge, do not place the back foot fully on the floor. Instead, bring it forward into a balance position.

3. Single-Leg Squat: Lower your hips by bending the knee of the standing leg, maintaining balance. Extend your non-supporting leg forward to prevent it from touching the ground.

4. Completion: Push through the heel of the standing leg to return to the starting position.

Tips

• Balance: Use your arms for counter-balance, reaching forward as you lower into the single-leg squat.

• Keep Core Engaged: Maintain a braced midsection to protect your lower back and help with stability.