Back Lunges
This leg exercise mainly works your quads, glutes and hamstrings, with help from your adductors and erector spinae. Watch the demo video, then follow the tips below.
Rep Range
10-20
How to do Back Lunges
Start standing with dumbbells held at your sides. Step one foot back into a lunge, ensuring the front knee remains aligned with the front ankle. Push through the front heel to return to the starting position, then alternate legs.
Common mistakes
Avoid allowing the front knee to jut past the toes. Maintain an upright posture; don't lean forward.
Breathing
Inhale as you step into the lunge. Exhale while pushing back to the starting position.
Muscles worked
Primary Muscles
Quads, Glutes, Hamstrings
Secondary Muscles
Adductors, Erector Spinae
Tertiary Muscles
Core, Calves
