Rear lunge exercise

Rear lunge

Exercise details

  • Target muscle: Gluteus Maximus
  • Synergists: Quadriceps, Adductor Magnus, Soleus
  • Dynamic Stabilizers: Hamstrings, Gastrocnemius
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Stand with your hands on your hips or by your sides.


  1. 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.
  2. Exhale as you reverse the motion to stand back up to the starting position.
  3. Repeat with your opposite leg.
  4. 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 the barbell lunge. Add focus on balance with the front kick to rear lunge.

Rear lunge video

Sources, Knee Articulations

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