How to Do Rear Lunges Calisthenics Exercise

Reverse lunges are essentially the same as forward lunges--only in reverse. Despite this, reverse lunges are actually easier than forward lunges because your weight remains on the stationary foot instead of shifting to the one you move. Reverse lunges are also easier on your knees, as explained in the following steps.

Difficulty: Moderately Easy

Instructions

1. Stand with your feet 12 inches apart and your arms on your hips. Tighten your abdominal muscles to pull your pelvis forward and straighten the curve in your lower back.

2. Take a large step back with your right leg while keeping your weight on your left leg. Don't put your right heel on the floor; instead, bend your right knee until it almost touches the floor. Lean forward as necessary to maintain your balance.

3. Push yourself up with your left leg and bring your right leg back to its starting position.

4. Repeat the exercise, stepping back with your left leg. Continue alternating legs, working in sets and resting briefly in between.

5. Alter the exercise by moving backward several steps instead of returning to the starting position. Combine rear lunges with forward lunges to move back and forth across the floor.

Tips & Warnings

• Reverse lunges help you balance your workout. Forward lunges train your muscles to step forward; reverse lunges train them to step backward.
• Do not alter the exercise until you've mastered the basic form. It's easier to lose your balance while stepping backwards, especially if you're trying to add dumbbells.

Resources

• Learn more about lunges.