Forward to Side to Rear Lunge Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips, Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Brevis, Gluteus Medius, Adductors, Tensor Fasciae Latae, Quadriceps, Adductor Magnus, Gracilis, Adductor Longus, Pectineous
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Multi-directional lunge, 360 lunge
How to: Forward to Side to Rear Lunge
- Start standing with your feet shoulder-width apart.
- Step forward into a lunge, keeping your front knee over your ankle.
- Push back to standing, then step out to the side into a side lunge.
- Return to standing, then step back into a rear lunge.
- Repeat the sequence, alternating legs as needed.
Common Mistakes
- Letting the front knee extend too far forward.
- Not engaging the core, which can lead to instability.
- Rounding the back instead of keeping it straight.
Modifications
- Reduce the range of motion if you experience discomfort.
- Use support, such as a wall or a chair, if needed.
Tips
- Keep your core engaged throughout the movement.
- Ensure your knee does not extend past your toes during lunges.
- Maintain a straight back and avoid leaning forward.
Forward to Side to Rear Lunge Alternatives
Tags
lower body
strength
glute
quads
balance
mobility