The reverse lunge with reach back increases strength and endurance in the glutes, hamstrings, and quads. The reach improves mobility from hips to shoulders.
Stand tall with your arms hanging at both sides.
Step one foot backward while lowering your hips so the front knee bends to 90 degrees and the back knee grazes the floor. At the same time, extend your hands to the ceiling and reach back over your shoulders. Pause, then return to the starting position.
Do not let your knee move past your foot.
Step back far enough to give your hips room to lower toward the floor.