A 1-minute strength and stability pair targeting glutes, hamstrings, quads, and core – a good fit for anyone who wants controlled leg work followed by a solid hold.

Reverse lunges put more emphasis on your glutes and hamstrings than the forward version, and the stepping-back motion is easier on the knees. Thirty seconds of those, then straight into a plank where your core has to pick up where your legs left off. The slower tempo of reverse lunges makes the transition feel earned rather than rushed.

Research suggests that posterior-chain exercises like reverse lunges can help counteract the hip flexor tightness and glute inhibition that come with prolonged sitting – pairing them with a plank reinforces that corrective effect.

Step Back & Plank Hold

Exercises