Bodyweight Narrow Squat Lunge
A reverse lunge with a short step: the back knee drops just behind the front heel and the front knee travels over the toes, so the front thigh does most of the work.
How to do it
Setup
Standing tall, feet together, hands clasped at the chest.
Steps
- Take a short step back and lower the back knee toward the floor just behind the front heel.
- Let the front knee travel forward over the toes, the chest up.
- Push through the front foot to step back to standing, then switch legs.
Common mistakes
Front heel lifting as the knee travels: keep the whole foot down and go less deep if it rises. Back knee slamming the floor: lower it under control. Stepping back too far: the short step is this variant; keep the knees close.
Breathing
Inhale stepping back, exhale rising.
