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Rear Lunge - Instructions, Variations & Alternatives

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Muscles involved

  • Glutes
  • Quadriceps
  • Adductors
  • Abductors
  • Hamstrings
  • Calves

Also known as

  • Reverse Lunge
  • Backward Lunge

How to perform

Reverse Lunge

Reverse Lunge

Reverse Lunge

Reverse Lunge

  1. Set up & Starting position (standing)
    Stand with your feet together or at hip width, core engaged.

  2. Eccentric phase
    Take a step backwards with one leg resting on your toes and lower your body by bending your legs until your back knee is almost touching the ground and your front thigh is roughly parallel to it. Keep your core engaged and hips tucked.

  3. Concentric phase
    Push off the back foot and contract the glutes and quads of your front leg to return to the starting position.
    Repeat all reps on the same side, or alternate sides by stepping back with your opposite leg.

Exercise Alternatives