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Reverse Lunge

A lunge stepping backward instead of forward — easier on the knees and closer to how players decelerate.

How to perform it

1. Stand tall with feet hip-width apart.
2. Step one foot backward into a lunge, lowering the back knee toward the floor.
3. Keep most of your weight on the front leg.
4. Push through the front foot to return to standing.

Coaching cues

• Front knee stays over the ankle, not past the toes

Sets and reps

3 sets of 10 per leg

Where you'll see this exercise

• 12 Bodyweight Strength Exercises for Soccer Players
• Strength Training for Center Backs and Fullbacks

Browse the full exercise library or return to the Strength Training for Soccer Players guide.