The Reverse Lunge is an intense, functional, bodyweight exercise. It works all the major muscle groups of your legs, and since it is performed in a split stance, will challenge your balancing ability to the max. Many find the reverse motion of this exercise to be easier on the knee joints than the traditional forward-stepping Lunge.
Start by standing with your two feet flat on the ground and shoulder-width apart. Maintain an upright posture in your spine and neck. Clasp your two hands together in front of your chest, or extend them outwards to aid your equilibrium as you perform the lunge.
Now extend your left leg back as far as comfortable so your heel is raised off the floor and the toes of your left foot are bent against the floor. Shift your weight to your right foot and while keeping it flat. Bend both your knees until your left knee is almost touching the ground and your right thigh is horizontal.
To return, push against the floor with the heel of your right foot and raise your body upwards. Bring your left foot in until both feet are under your shoulders together and you are standing in an erect position. Now repeat the same movement for the opposite leg.
To avoid injury, make sure that you are not leaning too far forward or extending your forward-facing knee in front of your toes.