The reverse lunge is a great movement for developing glute and hamstring strength. When weighted, it is also a great progression towards the holy grail of single leg movements, the pistol, or one-legged-squat.
To perform it, simply step back and drop down by bending your front hip and knee until the rear knee grazes the floor. Return to the starting point, by rising up and bringing the rear foot forward. Do not push off the front foot and come up to a new position one step back from where you started. You want the leg that carries the tension on the down portion of the movement to be the same one that carries the tension on the return.
Train smart; eat right.
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