Table of Contents

The Reverse Lunge exercise between chairs is part the Exercise for Better Bones Beginner level.

Reverse Lunge Between Chairs

You will need a couple of sturdy chairs to do the reverse lunge exercise.

I have drawn a line to guide me. If you happen to have perfectly lined patterning, you can work from that or tiles in your kitchen. The purpose of the line (or guide) is to keep your feet equally away from the mid line when you step back, as when you’re standing.

reverse lunge between chairs 2

1. Start with Feet Apart

  1. You’re going to start with your feet apart.
  2. Stand between two chairs.
  3. Take a nice breath in, slowly gently exhale as you step back.
  4. You still want to be that nice distance away when you go down towards your back leg.
  5. You want to focus on your ear, shoulder, hip, and back knee being as straight as you can in that alignment.

2. Balls of Feet

  1. I’m not dropping my heel in the back.
  2. I’m going on to the balls of my foot.
  3. For a lot of my clients that are a little bit older they may have some arthritis in the big toe, so they find it much more comfortable doing the reverse lunge with the running shoes on, so there’s less stress on the toes.

3. Be Kind to Your Knees

A couple of other tips that I want you to think about are to

  • Be kind to your knees.
  • If you’re going back into your reverse lunge to only go as deep as you feel safe.
  • Make sure that your knees aren’t complaining at you.

4. Hip Flexors

Your muscles in the front, your quadriceps, or the the hip flexors might be tight. I’d really advise you that you do those stretches (in the Flexibility section of Exercise for Better Bones) before doing the reverse lunge. This is because when you look at the position that my body is in, it is a great strength in the exercise.

I’m also getting a stretch for the muscles in the front of my hip and thigh. If I’m am both strengthening and stretching at the same time, it can sometimes feel a little overwhelming.  Make sure you do those stretches first.

5. Use a Mirror

Ideally all these exercises are done in front of the mirror.  This gives you lots of feedback in terms of where your body is in space.

  • I’m going to place the stick just as I did with the squat, in front of my second toe in the front.
  • When I take my step back I want my knee, again, just as I do with the squat.
  • I want the middle of my kneecap to line up over my second toe.
  • Similarly with my back leg, I also don’t want it way off to the side or way in.
  • I also want it to line up it with my second toe.
  • With both those things, so it’s much easier to see with the mirror in front of you.

Osteoporosis Exercise Plan

Visit my Osteoporosis Exercise Plan page for more information on this topic.


January 14, 2017 at 10:11pm


I would like to start working out with free weights and the weight machines at my local YMCA. Do you have any videos of safe weight lifting routines and a video on a yoga routine? I feel like some videos would benefit me on yoga and free weights. Thank you.

January 15, 2017 at 9:44am

Richard Martin replies

Hi Joni:

Check out Margaret's blog on osteoporosis and gym exercises:

January 15, 2017 at 9:45am

Richard Martin replies

Hi Joni:

Margaret has prepared several blog articles on yoga and osteoporosis:

February 17, 2021 at 11:38pm

Audrey Eslinger

Hi Margaret! I goofed while doing the reverse lunge and over-extended my left knee about 6 weeks ago. The stretch felt so good at the time! However, it started hurting the day after. Now, it only hurts when I put direct pressure and weight on it such as when I'm doing the iliopsoas stretch-kneeling. I've gone from beginner level to active level since then but this knee is holding me back from doing the more challenging exercises. Since this doesn't seem to be going away on its own, do you think I should see a local physiotherapist about this? Thanks!

February 18, 2021 at 9:18am

Richard Martin replies

Hi Audrey. Yes, you should get that assessed by a Physiotherapist.