Rear lunges exercise are an effective exercise for developing the glutes, hamstrings and quadriceps.

The core muscles also get a good workout as you have to keep them tight during the entire exercise.

Rear lunges allow you to focus on each leg individually which helps maintain better form and stronger mind to muscle connection.

This exercise works best using high repetitions.

Rear Lunges How To

  • Stand straight and keep you core tight. Feet should be in a shoulder width stance.
  • Step or lunge back with your right leg, come up on the ball of your foot.
  • Bring the right knee straight down to the floor and in line with your right shoulder. The left leg must be bent with the knee just over the left foot. Keep your upper body straight at all times.
  • Push off with the ball of your foot, flex your knees and go straight up.  Maintain a bend in both knees and keep your upper body in an upright position.
  • Bring your right leg to the starting position and repeat the same sequence this time with your left leg lunging back.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Rear lunges are all about form and balance. Lunging back removes the risk of the knee going past the foot which could result in knee problems.

It is important to take a longer lunge so that at the bottom position, your knee remains over and in line with your foot.

Use a wider lunge to maintain better balance.

Variations: Dumbbell Lunges | Kettlebell Lunges

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)

Rear Lunges

How To Do Rear Lunges