Bodyweight Rear Lunge
Quadriceps, Thighs · Body weight
Target muscles
QuadricepsGluteus maximus
Also works
Adductor magnusSoleus
The Bodyweight Rear Lunge is a versatile lower body exercise that strengthens your glutes, quads, and hamstrings while improving balance and coordination. It's suitable for individuals of all fitness levels, from beginners to advanced athletes, as it can be modified to match one's abilities. This exercise is a must-do for those seeking to enhance lower body strength, boost athletic performance, and increase overall body stability without needing any gym equipment.
How to do it
- 1Take a step back with your right foot, keeping your left foot in place.
- 2Lower your body until your left thigh is parallel to the ground and your right knee is hovering just above the floor, ensuring your left knee is directly above your left ankle.
- 3Push off your right foot and return to the starting position.
- 4Repeat the process with your left leg stepping back, and continue to alternate legs for the duration of your workout.
Tips
- Core Engagement: Engage your core throughout the exercise. This will help maintain balance and stability, and also protect your lower back from strain. It's a common mistake to let your core relax, causing a bend or arch in your back, which can lead to injury.
- Avoid Leaning Forward: One common mistake is to lean forward during the lunge. This can put unnecessary strain on your knees and back. Keep your body upright and your shoulders back to avoid this.
- Don't Rush: Perform the
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Video and images: ExerciseDB by AscendAPI, licensed via RapidAPI. Credits