How To Do Backward Lunge

By: Chris Freytag, CPT




Chris Freytag demonstrating a Backward LungeBackward Lunges is a great version of lunges that focuses on strengthening your glutes, quads, hamstrings and calves. Backward Lunges is versatile and can be done with body weight alone or with added weight. Plus, it’s low impact! If you are looking for killer thighs and an awesome rear end, you should learn how to do Backward Lunge.

Lunges are amazing. If go to a gym, work with a trainer, or watch any number of fitness videos, you won’t escape doing lunges! However, lunges can be challenging for those that have knee injuries or other knee problems. Along comes the backward lunge. You see, when you step forward into a traditional lunge you end up putting pressure on your knees. It’s just part of the move. For many people this isn’t an issue. But for those that it bothers, the backward lunge is the solution. Stepping your foot back and lowering downward doesn’t provide the same impact. In fact, a Backward Lunge actually mimics a single leg squat.

Lunges of all kinds are amazing. One of the best things you can do when working out is to add variety to your exercises. 7 Squat and Lunge Variations For Toned Legs  is a great workout to get you started and learning all different types of lunges.

The most important tip for practicing any type of lunge is to MAKE SURE you do it with proper form! Move slowly and get a full range of motion before you add a barbell or dumbbells.

Here are the steps to performing Backward Lunge:

1) Stand tall with your feet hip distance apart.

2) Take a large step backward and lower your body toward the floor.  Both legs should be bent at a 90-degree angle at the bottom of the lunge.  Rise back to start and repeat.

Targets: glutes, quads, hamstrings

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