How to do reverse lunges
Count both legs together — alternate each rep.
Step by step
- Stand tall with your feet hip-width apart and your hands on your hips.
- Step one foot back and lower until both knees are bent to about 90°.
- Keep your front shin vertical and your torso upright.
- Push through your front heel to return to standing, then alternate legs.
The cue that matters: Count both legs together — alternate each rep.
How it progresses over eight weeks
In the Fitness Akhi programme, reverse lunges appear on Legs & Cardio day, for 3 rounds. The target rises every two weeks — these are the intermediate figures, and there are easier and harder tiers either side of them.
| Weeks 1–2 | Weeks 3–4 | Weeks 5–6 | Weeks 7–8 |
|---|---|---|---|
| 12 reps | 16 reps | 20 reps | 24 reps |
The target is a lookup, not a formula: each exercise has its own table, hand-set, so one movement can progress faster than another on the same day.
Where it fits
It is one of the exercises in a six-day rotation that runs for eight weeks. Each session is a circuit — you work through the day's exercises in order, then repeat the whole list 3 times — and the app walks you through it one screen at a time, keeping the phone awake so you never have to touch it mid-set.