One Leg, Both Sides: Reverse Lunge and Step-Up

Single-leg work with two exercises: the reverse lunge and the step-up. It improves strength and balance in each leg and reveals differences between sides.

How to play

1. Explain the reverse lunge: long step back, back knee toward the floor without banging it, tall trunk (3 min).
2. Alternating reverse lunges: 2 sets of 8 per leg, with a partner watching the front knee (5 min).
3. Step-up: drive up with the top leg without pushing off the bottom one; 2 sets of 8 per leg (5 min).
4. Side test: 5 slow step-ups on each leg, noting which one is harder (4 min).
5. Finish with a few seconds of single-leg balance per side, eyes closed (3 min).

Rules

• The bench is against the wall or held by a partner.
• The knee doesn't hit the floor in the lunge.
• Step up and down slowly, never jump.
• Always start with the weaker leg.

Variations

Adaptations

• Students with a knee injury: single-leg glute bridges on the floor.
• Students with visual impairments: lunge beside the wall and a bench edge marked with bright or textured tape.
• Students with poor balance: hold a dowel or a partner's hand.

Learning goals

• Improve the strength of each leg separately.
• Keep the knee aligned during single-leg exercises.
• Spot side-to-side differences without comparing with others.

Equipment for a class of 25

• gym benches: 6
• cones: 12

Teacher tip

Without gym benches, use bleacher steps or sturdy boxes. The classic step-up mistake is bouncing off the bottom leg: ask students to rest only the toes on the floor as they rise.

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