Frames from Coach Cole's demo in the Corebound videos.
Setup
Stand tall with your feet hip-width apart and a dumbbell in each hand at your sides. Clear enough space behind you for a long step.
Step by step
- Dumbbells at your sides, step back softly.
- Back knee drops toward the floor.
- Push through the front heel to stand.
Cole's tip
Step back softly onto the ball of your foot. Quiet feet usually mean a controlled lunge.
Common mistakes
- Front knee caving in.
- Steps too short.
- Leaning way forward.
Make it easier or harder
Easier option
Bodyweight, or hold the bench for balance.
Harder option
Heavier, or front foot raised on a plate.
Variations in the programs
Alternating Reverse Lunge
In No-Equipment
- Step back softly onto the ball of your foot
- Back knee drops toward the floor
- Push through the front heel to stand
Easier: Hold a wall or chair for balance; smaller range · Harder: Slow 3-second lowering
Reverse Step-Back
In Walk at Home
- Step back softly onto the ball of your foot
- Bend both knees a comfortable amount
- Push through the front heel to stand
Easier: Small step back, shallow bend; hold a wall · Harder: Deeper lunge with a slow lowering
Safety
- Lower the back knee toward the floor without slamming it down.
- Hold the bench or a wall for balance when you need to.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
