Set-up: Pick up a dumbbell with a goblet grip - where both hands grasp the top portion of the bell, thumb underneath and remaining fingers grasping upwards.
Movement: Step backward keeping the shin of your forward leg vertical, and your weight on your front heel. Brace through your stomach and do not allow your lower back to round. Descend until just before your knee touches the floor, then step back to the start position. Perform the desired number of repetitions and repeat with your opposite leg. Keep your elbows straight and use the muscles of your core to maintain stability.
Repetitions: Perform all prescribed reps on one side, then on the other. This counts as one set.
Benefits: The reverse lunge tends to put less stress on the knee by keeping the front leg immobile and reducing the risk of that knee coming forward past your toes (which causes more shearing forces). Meanwhile the use of the 'goblet' hold helps to keep the torso upright, thereby reducing shear forces on the spine.
Instructions and effects for the Reverse Lunge - Goblet Hold exercise 
