It mainly strengthens your legs, but also your core (your stomach and back muscles) and helps you balance better.

This exercise is good for people of all fitness levels, from beginners to advanced.

You can easily add it to different workouts, like strength training, exercises that help you move better in everyday life, and even physical therapy.

Doing this exercise regularly will make your legs stronger, improve your flexibility (how easily you can bend and stretch), and help you coordinate your movements better.

To do the exercise, stand with your feet hip-width apart. Take a big step backward with one leg, bending both knees to lower your body. Keep your front knee aligned with your ankle, and your back knee pointed towards the floor. As you lower, reach your arms straight overhead. Push off with your back foot to return to the starting position, and repeat on the other side.

Remember to keep your core engaged throughout the movement to maintain balance and stability. Focus on controlled movements to avoid injury.

Start with a smaller number of repetitions (repeats) and gradually increase as you get stronger. Listen to your body and rest when needed.

It helps you keep your balance: You need to use your core muscles (your stomach and back muscles) to stay steady while doing the move. This improves your overall balance and stability.

It makes you more flexible: The movement stretches your hip flexors (muscles in your hips) and your lower back, helping you move more easily.

It's good for everyday life: This exercise mimics actions you do every day, like stepping up or down. This means it helps you stay mobile and reduces your risk of injury in daily activities.

Keep your tummy muscles tight. Take a big step backward with your right foot, bending both knees. Go down until your left thigh is even with the ground. Imagine a straight line from your head to your hips.

As you lower down, reach your arms even higher, stretching your whole body. You should feel a stretch in your sides and back.

Push off with your left foot to stand back up, bringing your right foot forward to meet your left.

Now repeat the same steps, but this time step back with your left foot. Keep switching legs with each lunge.

Important tip: Try to keep your body in a straight line from your head to your hips while lunging. This helps you stay balanced and safe.

Bodyweight Reverse Lunges with Overhead Reach are great, but let's explore some fun alternatives.

Dumbbell Rear Lunges: Hold dumbbells in each hand while doing your lunges. This adds extra weight, making your legs and bottom work harder. It's great for building strength.

Kettlebell Overhead Lunges: This is like dumbbell lunges, but you hold a kettlebell above your head. This makes it harder to balance, which also works your core muscles (your tummy and back) and improves your shoulder strength and flexibility.

Bodyweight Rear Lunges (No Reach): This is a simpler version. Just focus on the lunge itself, without lifting your arms. It's perfect for improving your balance and leg strength.

Each variation offers something different. Choose the one that best fits your goals: building strength, improving balance, or increasing flexibility.

Try them all to find your favorite and keep your workouts interesting!

Alternate Sprinter Lunges: This is like a fast-paced lunge where you quickly step forward with one leg, then the other. It's great for building leg strength and improving your heart health. You'll feel it in your thighs, glutes (butt muscles), and calves.

Bodyweight Lateral Step-Ups: Instead of stepping backward, you step sideways onto a slightly raised surface (like a box or bench). This works your leg muscles and improves your balance. It's a good way to build leg strength and coordination.

Dumbbell Rear Lunges: This is just like a regular reverse lunge, but you hold weights in each hand. The added weight makes it harder, building more strength in your legs and glutes. It's a good way to increase the challenge of a regular reverse lunge.

These exercises all work your legs and glutes, but they use your body in different ways. Try them all to find your favorites and keep your workouts interesting!

Don't let your knee go past your toes: When you step back into the lunge, make sure your front knee stays above your ankle. Going past your toes can hurt your knee.

Tighten your tummy muscles: Keep your stomach muscles strong and tight throughout the whole exercise. This helps keep you steady and prevents injuries.

Take your time: Don't rush through the exercise. Slow and controlled movements are better for your body and help you do the exercise correctly. Focus on each step.

This exercise is great for building strength in your legs and core.

It also improves your balance and makes you more flexible.

Here's how to do it correctly:

1. Stand tall with your feet hip-width apart. Make sure you have enough space around you to move freely.

2. Take a big step backward with one leg, bending both knees to about 90 degrees. Keep your front knee over your ankle to avoid injury. Your back knee should almost touch the ground.

3. As you lunge, raise your arms straight overhead. Keep your back straight and core engaged.

4. Push off with your back foot to return to the starting position. Control the movement as you come back up to avoid straining your muscles.

5. Repeat with the other leg. Do several repetitions on each leg. Start slowly to get used to the movement.

Common mistakes to avoid:

1. Don't let your front knee go past your toes. This puts too much stress on your knee joint.

2. Keep your back straight. Avoid leaning forward or hunching over. Imagine a string pulling you up from the top of your head.

3. Don't rush the exercise. Control each movement to make sure you are doing it safely and effectively.

4. Listen to your body. If you feel any pain, stop and rest. It's better to stop early than risk getting injured.

Benefits of this exercise:

1. Stronger legs and glutes: This exercise works many muscles in your legs and buttocks.

2. Improved balance: The lunge challenges your balance, making you more stable on your feet.

3. Increased flexibility: The overhead reach stretches your shoulders and back.

4. Better core strength: You need a strong core to maintain balance and good posture during the exercise.

5. Full body workout: It's a great exercise for a full-body workout, especially if you add other exercises.

Start today and see the improvement in your fitness!