Bodyweight Rear Lunge Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Quadriceps, Adductor Magnus, Soleus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- Back Lunge
How to: Bodyweight Rear Lunge
- Stand with your feet hip-width apart.
- Step back with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
- Ensure your front knee stays above your ankle and your back knee is hovering above the ground.
- Push through your front heel to return to the starting position.
- Repeat on the other side and alternate for the desired number of repetitions.
Common Mistakes
- Letting the front knee extend past the toes.
- Leaning forward instead of keeping the torso upright.
- Not engaging the core for stability.
Modifications
- Perform the exercise with a shorter range of motion if necessary.
- Use a wall or stable surface for balance support.
Tips
- Keep your front knee aligned over your ankle during the lunge.
- Engage your core to maintain balance.
- Ensure your chest stays lifted to avoid leaning forward.
Bodyweight Rear Lunge Alternatives
Tags
glutes
quads
lower body
lunges
strength
bodyweight