Movement Category: Squatting
Difficulty Level: beginner to advanced
Exercise benefits: Established a basic single leg squatting movement pattern, establishes a movement base for change of direction, builds tremendous strength-endurance in the lower body and amazing total body cardiovascular conditioning.
Muscle groups worked: quads, hips, glutes and hamstrings.
Rear Lunges – Step by Step Instructions
Step 1: Stand erect with your feet shoulder width apart and firmly planted on the ground.
Step 2: Exhale, as you step back and pull yourself into the lunge position. Keep your back straight and torso upright. Maintain a ninety degree angle between your torso and the front leg. Do not go back very far and stay compact, focus on the depth of your lunge and core stability. Finish the dissent when your rear leg’s knee is about to touch the ground.
Step 3: Inhale, as you push the floor away and rise to the starting position. Maintain a straight vertical torso as you rise and avoid leaning forward.
Caution: Folks with preexisting knee problems should consult their doctor first if lunge is a good exercise for them. These individuals might be better off with Squats and other bilateral leg exercises, granted that Squats are ok and do not cause any further damage.
A) Forward Lunges
B) Lateral Lunges