{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Backward Lunge",
      "kind": "common"
    },
    {
      "text": "Step-Back Lunge",
      "kind": "common"
    },
    {
      "text": "Bodyweight Reverse Lunge",
      "kind": "common"
    },
    {
      "text": "Reverse lunges",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "vastus-lateralis",
        "role": "prime-mover"
      },
      {
        "muscle": "vastus-medialis",
        "role": "prime-mover"
      },
      {
        "muscle": "vastus-intermedius",
        "role": "prime-mover"
      },
      {
        "muscle": "adductor-magnus",
        "role": "synergist"
      },
      {
        "muscle": "soleus",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-medius",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "dorsiflexion",
          "plantarflexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength"
    ],
    "movement_patterns": [
      "lunge"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "unilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "999"
  },
  "id": "oec:reverse-lunge",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart and your hands resting on your hips or held together at your chest.",
      "Engage your core and keep your chest upright with your gaze directed straight ahead."
    ],
    "steps": [
      "Take a controlled step backward with one foot onto the ball of that foot, maintaining hip-width distance between your feet.",
      "Lower your body smoothly by bending both knees until your back knee hovers just above the floor and your front thigh is roughly parallel to the ground.",
      "Drive through the midfoot and heel of your front foot to push yourself back up to the starting position.",
      "Complete the desired repetitions on one side or alternate legs each rep."
    ],
    "breathing": "Inhale as you step back and lower into the lunge; exhale as you press through the front foot to return to standing.",
    "cues": [
      "Railroad tracks, not a tightrope",
      "Weight heavy in the front heel",
      "Tall torso throughout"
    ],
    "common_faults": [
      {
        "fault": "Stepping directly behind the front foot, causing loss of balance.",
        "correction": "Step backward along the same hip-width track you started on."
      },
      {
        "fault": "Letting the front heel lift off the ground as you descend.",
        "correction": "Take a slightly longer stride back and keep your front foot firmly grounded through the heel and midfoot."
      },
      {
        "fault": "Allowing the front knee to collapse inward (valgus collapse).",
        "correction": "Actively track your front knee directly over your second toe."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid violently banging the back knee into the floor on the descent."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {},
    "reps_counted": "per-side"
  },
  "name": "Reverse Lunge",
  "previous_ids": [
    "oec:reverse-lunges"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Reverse lunges",
        "url": "https://wger.de/en/exercise/999/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:bodyweight-split-squat"
    },
    {
      "type": "regression-of",
      "target": "oec:barbell-reverse-lunge"
    },
    {
      "type": "regression-of",
      "target": "oec:dumbbell-reverse-lunge"
    },
    {
      "type": "substitute-for",
      "target": "oec:bodyweight-forward-lunge"
    },
    {
      "type": "substitute-for",
      "target": "oec:forward-lunge"
    }
  ],
  "setup": {
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "split",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A lower-body unilateral exercise where one leg steps backward and lowers into a lunge, developing knee and hip extensor strength and balance."
}