Rear Lunge, Step-down

Cable Rear Lunge, Step-down 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, Step-down Instructions

Rear Lunge, Step-down Technique

Stand on upper platform with stirrups grasped to sides.

Rear Lunge, Step-down 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 lower platform. 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 Lunge for similar exercise.

Related Cable Exercises
1. Lunge
2. Lunge, Two Arms
3. Lunge, One Arm
4. Rear Lunge
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