Check the support and floor
Choose a fixed chair or rail that cannot slide or tip. Clear space behind you and wear footwear that grips the floor. The Oxford University Hospitals movement booklet shows a reverse lunge with chair support. Its repetition schedule belongs to its own programme, not this general guide.
Step back a little
Start with feet comfortably apart and one hand resting on the support. Step one foot backward a modest distance and land softly on its forefoot. Leave some width between the feet so they are not on one tight line. Keep the front foot grounded and your trunk quiet.
Bend and return
Bend both knees only while the position feels steady. The front knee can follow the direction of the foot without a fixed depth target. Press through the planted front foot and step the rear foot back to the starting place. Pause before trying the other side. Stop for pain, dizziness or lost balance.
Know which exercise you chose
The supported split squat starts in a staggered stance and rises without a step. This reverse lunge adds a backward step and a return, while the step up guide moves onto a platform. Choose the task that suits your available support and control.
Put it in a realistic plan
Begin with one careful practice on each side and notice whether the chair stayed stable and the return was smooth. A deeper bend or added weight is not required. The CDC activity guide supports choosing activity that fits your abilities. Use the beginner gym guide and Fitonomy gym plans to place a suitable exercise in your own week, without treating the app as a form or injury assessment.