Lunge, Rear Lunge

Barbell Lunge, Rear Lunge Exercise

Target Muscle: Quadriceps (Thighs)

Workout Mechanics: Compound | Workout Force: Push Exercise | Utility: Auxiliary

Stablizer Muscle: Erector Spinae, Gluteus Medius, Gluteus Minimus

Synergists: Gluteus Maximus, Adductor Magnus, Soleus

Lunge, Rear Lunge Instructions

Lunge, Rear Lunge Technique

From a rack with barbell upper chest height, position bar on the back of shoulders and grasp barbell to sides. Dismount bar from rack.

Lunge, Rear Lunge Form

Extend one leg back on forefoot. Lower body on other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg. Repeat by alternating rear lunge with opposite leg.

Keep torso upright during lunge; flexible hip flexors are important. Forward knee should point same direction as foot throughout lunge. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.

Related Barbell Exercises
1. Lunge
2. Lunge, Side Lunge
3. Lunge, Walking Lunge
4. Single Leg Split Squat
5. Single Leg Split Squat, Side Split Squat
6. Single Leg Split Squat, Single Leg Squat
7. Single Leg Split Squat, Split Squat
8. Squat
9. Squat, Front Squat
10. Squat, Full Squat
11. Squat, Hack Squat
12. Squat, Safety Squat
13. Step-up