Rear lunge

Quads

🔧 no equipment ↕ Push 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Advanced unilateral lunge. Targets quads, glutes, and hamstrings. Equipment: bodyweight (optional dumbbells/kettlebells). Stand tall, core engaged. Step back with one foot, landing heel-first, knee bent to 90 degrees. Lower until front thigh is parallel to the ground, back knee hovering above the floor. Drive through front heel to return to starting position, squeezing glutes. Alternate legs.

Tips

Step forward far enough to keep your front shin vertical Actively push your front knee outward over your toes Maintain an upright torso throughout the movement Press firmly through your front heel to maintain balance

Similar exercises

Dumbbell rear lunge Quads · 🔧 Dumbbell 3/10 Kettlebell rear lunge Quads · 🔧 Kettlebell 3/10 Smith machine rear lunge Quads · 🔧 smith machine 3/10 Side lunge Quads · 🔧 no equipment 2/10 Rear lunge knee drive Quads, Glutes, Hamstrings · 🔧 no equipment 3/10 Walking lunge Quads · 🔧 no equipment 3/10 Barbell reverse lunge Quads · 🔧 Barbell 4/10 TRX curtsy lunge to lateral lunge Quads, Glutes, Hamstrings · 🔧 TRX 3/10

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