Reverse Lunge Exercise | Chair-Assisted Lunges for Older Adults
The reverse lunge exercise is a safe variation of the traditional lunge, performed with support from a chair.
It strengthens the legs, hips, and core, while improving balance, coordination, and mobility in older adults.
How to Do a Reverse Lunge Exercise with Chair Support
INSTRUCTIONS:
Place a sturdy chair in front of you for support and stand tall with feet hip-width apart and
Hold lightly onto the backrest of the chair with one or both hands.
Step one foot back, lowering your back knee slightly toward the floor while keeping your front knee bent.
Keep your chest lifted and core engaged throughout the movement.
Push through your front heel to return to the starting position.
Repeat for the desired number of repetitions, then switch legs.
TIPS:
Keep your front knee in line with your toes. Avoid letting your knee collapse inward.
Lower only as far as feels comfortable. A small step back is fine to start.
Maintain a tall posture and avoid leaning forward too much.
Breathe in as you step back and lower, breathe out as you return to standing.
MUSCLES WORKED:
Quadriceps (front of thighs)
Glutes (buttocks)
Hamstrings (back of thighs)
Calves
Core (for stability)
BENEFITS:
Builds strength in the legs and hips.
Improves balance, stability, and coordination.
Trains functional movement for stepping, climbing stairs, and getting up from the ground.
Helps reduce fall risk by practising controlled step-back movements.
BEGINNER VERSION:
Take a smaller step back and lower only a few inches.
Hold the chair firmly with both hands for support.
Perform the movement slowly, focusing on balance and posture.
PROGRESSION OF EXERCISE:
Step further back and lower deeper into the lunge.
Hold onto the chair with just one hand, or perform without holding for added challenge.
Add light weights held at your sides.
Progress to Forward Lunges or Walking Lunges for greater difficulty.