The reverse lunge is a single leg squatting exercise which targets a large percentage of your lower body muscles. Weights can be held in each hand to increase the challenge of this exercise.
Start in the standing position
Take a big step back behind you with one leg
Drop straight down into the bottom of a lunge position
Your front heel should remain grounded and your shin tall
Your center of gravity should drop straight down, not back
Allow your arms to swing forwards (bodyweight variation)
Hold the bottom position for a few seconds to increase difficulty
Drive back up to the standing position using your front leg.
Keep your knees tracking in-line with your feet