How to Do a Rear Lunge Exercise

Lunges tone your leg and gluteal muscles. There are different types of lunges, including the rear or backward, lunge. In this exercise, you step back with one foot and lunge on the rear leg as opposed to stepping forward into a lunge.

Difficulty: Moderately Easy

Instructions

1. Stand with your feet together. Keep your shoulders back, your chin up and your hips pulled in.

2. Step back with your right foot. Your feet should be slightly staggered, but not necessarily shoulder-width apart. Keep your right toe on the floor, but don't step your heel all the way down. Adjust to attain stable balance before moving to the next step.

3. Bend your right knee toward the floor. You can either lightly tap your knee to the floor or stop right before landing. Do not put any force on your knee if you tap the floor, as this can cause injury.

4. Move back into a standing position. Repeat the exercise until you finish the reps for one leg, and then switch to the other. You also can alternate legs after each individual lunge.

5. Place your hands on your hips or straight down at your sides.

Tips & Warnings

• Consult with a doctor before beginning this or any new exercise routine, especially if you've had knee problems. If you experience any pain or discomfort, stop immediately.

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