Strict Reverse Lunges

How to do it

Step one foot backward and lower the hips straight down until the trailing knee gently taps the floor. The front shin remains vertical.

The coaching cue

"Elevator, not an escalator. Straight down, straight up."

What changes inside an AMRAP

Do not push off the back toe to stand up. Pull yourself up by driving through the heel of the front foot.

Common mistakes

• Rushing the descent so the back knee crashes down rather than taps.
• Leaning the torso forward to reach the floor instead of dropping the hips.

Workouts that use strict reverse lunges

• The Tug-of-War

  10 minute AMRAP — 8 Burpees, 16 Strict Reverse Lunges

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.