How to do a rear lunge

Setup:

1. Stance: Begin standing tall with feet hip-width apart, core engaged, and shoulders back.

The Lunge:

1. Step Backwards: Take a controlled step backwards with one leg, landing on the ball of your back foot.
2. Bend and lower: Lower your body by bending both knees until your front thigh is roughly parallel to the floor and your back knee is nearly touching the ground, hovering slightly above.
3. Ninety-degree Angles: Aim to create a 90-degree angle at both your front knee and back knee.
4. Upright Torso: Keep your upper body straight and core engaged. Avoid leaning forward.
5. Push Back: Powerfully push off your front heel to return to the starting position.
6. Repeat: Repeat with the other leg.

Tips:

• Front Heel Down: Keep your front heel anchored to the floor throughout the movement.
• Don't let knees cave in: Focus on your knees tracking in line with your toes.
• Breathe: Exhale as you lower down, inhale as you stand back up.

Variations:

• Forward Lunge: Step forwards instead of backwards.
• Walking Lunge: Step directly into the next lunge, alternating legs.
• Weighted Lunge: Hold dumbbells or a barbell for added intensity.