🚶 Reverse Lunge

A single-leg strength move that builds lower-body muscle and balance. Reverse (stepping back) is gentler on the knees than forward lunges.

Strength
Beginner
3 × 8 each leg
2–3× a week
None

How to do it

Stand tall with feet hip-width apart, hands on your hips or in front of your chest.
Step one foot straight back and lower until both knees are bent about 90°.
Keep most of your weight in your front heel.
Press through your front foot to return to standing.
Alternate legs, doing 8 reps each side.

Posture & form

Keep your torso upright and core braced.
Front knee stays over your ankle, not pushed past your toes.
Lower the back knee toward the floor without slamming it down.
Look ahead, not down, to help balance.

Timing & how often

3 sets of 8 reps per leg, resting 45–60 seconds. 2–3× a week. Hold water bottles for more challenge.

Stay safe

Hold a wall or chair for balance while learning. Reduce depth if your knees complain.

Track it automatically

PCOS Ai times the session, estimates calories burned from your weight, and logs it to your day — so movement shows up next to your symptoms and cycle.

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General wellness information, not medical or dietetic advice. Nothing here diagnoses, treats or cures PCOS. Nutrition figures are per-serving estimates. Check with your doctor or a registered dietitian before making significant changes — especially if you are pregnant, breastfeeding, diabetic or managing a food allergy.