Rear Lunge

Cable Rear Lunge Exercise

Target Muscle: Quadriceps (Thighs)

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

Stablizer Muscle: Erector Spinae, Trapezius, Upper, Trapezius, Lower, Levator Scapulae, Gluteus Medius, Gluteus Minimus

Synergists: Gluteus Maximus, Adductor Magnus, Soleus

Rear Lunge Instructions

Rear Lunge Technique

Stand between two very low pulleys with shoulder width or narrower stance. Squat down and grasp stirrup attachments to each side. Stand upright with arms straight down to sides.

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 the hip and knee of the 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 movement. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps. See Cable Rear Step-down Lunge for similar exercise.

Related Cable Exercises
1. Lunge
2. Lunge, Two Arms
3. Lunge, One Arm
4. Rear Lunge, Step-down
5. Single Leg Split Squat
6. Single Leg Split Squat, One Arm
7. Single Leg Split Squat, Single Leg Squat
8. Squat
9. Squat, 3/4 with dip belt
10. Standing Leg Extension
11. Step-up