- Target muscle: Gluteus Maximus
- Synergists: Quadriceps, Adductor Magnus, Soleus
- Dynamic Stabilizers: Hamstrings, Gastrocnemius
- Mechanics: Compound
- Force: Push
- Stand with your hands on your hips or by your sides.
- Keeping your torso upright, inhale as you step one leg back, planting your forefoot behind you. At the same time, flex your front knee and hip until you close to a kneeling position.
- Exhale as you reverse the motion to stand back up to the starting position.
- Repeat with your opposite leg.
- Continue to alternate between legs until you have performed the prescribed number of repetitions.
Comments and tips
- This exercise is also known as the reverse lunge.
- The rear lunge is one of the basic movements for beginners. Master this exercise to be able to properly perform other exercises, such as the dumbbell rear lunge.
- Do not allow the knee of your back leg to touch the floor.
- Keep your head up and torso upright throughout the exercise.
- Your knees and feet must point in the same direction.
- To make this exercise easier, do not place your back knee too low.
- To make this exercise harder, perform it with weights. See the dumbbell rear lunge and barbell lunge.
Rear lunge video
ExRx.net, Knee Articulations