Rear Lunge is fantastic option if you looking to add an extra dose of awesome to your workout routine. If so, then the rear lunge is a great exercise to add to your repertoire. This simple yet powerful move can help you tone up and get fit in no time. Not only will you build strength, but you’ll also work on coordination and balance. In this article, we’ll go over the instructions, benefits, muscles used, tips, and mistakes to avoid. So get ready to take your fitness journey up a notch with the rear lunge.
Rear Lunge Summary
- Primary Muscles: Gluteus Maximus
- Secondary Muscles: Adductor Magnus, Quadriceps, and Soleus
- Equipment: Dumbbells
- Mechanics Type: Compound
- Force: Push
- Utility: Basic or Auxiliary
Rear Lunge Instructions
- Stand with feet shoulder-width apart
- Step backward with one leg, lowering your hips until both knees are bent at 90-degree angles
- Keep your torso upright and your front knee over your ankle
- Push off your back foot to return to the starting position
- Repeat with the opposite leg
Rear Lunge Muscles
- Gluteus Maximus
- Adductor Magnus
- Erector Spinae
- Gluteus Medius
- Gluteus Minimus
- Levator Scapulae
- Quadratus Lumborum
- Tibialis Anterior
- Trapezius – Middle
- Trapezius – Upper
Benefits of Rear Lunge
The Rear Lunge is a great exercise for targeting the Gluteus Maximus, a large muscle located in the buttocks. This exercise involves stepping backward and then bending your knee until it is at a right angle. This works the Gluteus Maximus along with the hamstrings, quadriceps, and calves, resulting in improved strength, balance, and mobility. Additionally, since this exercise is performed in a single-leg stance, it can help to correct muscle imbalances between the two sides of the body.
Tips for Performing Rear Lunge
The rear lunge is an excellent exercise for anyone looking to tone their legs and glutes. When done correctly, it helps to strengthen the hips and core, as well as improve balance and stability. Follow the tips below for the best results and to gain the most benefits from this exercise.
- Maximize Your Range of Motion. By maximizing your range of motion you will guarantee that you work your complete muscle group and that you maintain or gain flexibility.
- Use a Weight Training Diary. You track of all weights, sets and reps that you perform to ensure that you are pushing yourself during every workout. When you become a more advance weight lifter you will also want to document and track your rest periods. Now there are many high-quality apps to use a record keeper, or you can simply use a little notepad, as long as you use something.
- Be Sure to Warm Up Your Muscles. It is not necessary to have an extended warm up, you just need to ensure that your primary muscle groups that you intend to target is adequately warmed up and that the joints that will be used are sufficiently lubricated.
- Execute Drop Sets to Overload Your Muscles. You can use drop sets to increase your strength gains through overloading your muscles to fatigue. A Drop set is when you lift to near failure and then the next lighter dumbbells and continue the exercise. You will be able to drop the weight a few times.
Benefits and Tips Video
Frequent Mistakes To Avoid
When performing a rear lunge, it is important to remember that form is essential in order to maximize the effectiveness of the exercise and to avoid injury. To ensure that you are doing the exercise correctly and safely, it is important to be aware of some common mistakes that people make while doing this exercise. Below is a list of errors to avoid when performing a rear lunge.
- Performing the Exact Same Exercises Every Single Time. Whenever you execute the exact lift every time you work out a particular muscle group you are teaching those muscles to do that lift and not confusing them enough to make them stronger.
- Relaxing Your Core. When you don’t keep your stomach tight you will be leaving your spinal column vulnerable to injury by not maintaining your internal pressure.
- Skip Your Cooldown. You will improve your healing time and reduce your muscle soreness if you simple execute a little cooldown and stretching to break up that lactic acid you produced in your muscles.
Variations and Complementary Exercises
If you’re looking for exercises to complement or substitute for the Rear Lunge, there are many options to choose from. Below is a list of variations, complementary, and alternative exercises that work similar muscles as the Rear Lunge.
Goblet Sumo Squat: Goblet Sumo Squat is an excellent alternative exercise to the Rear Lunge. This exercise works the same muscles in the lower body as the Rear Lunge, but instead of stepping back with one leg, you squat down with both legs. To perform a Goblet Sumo Squat, stand with your feet wider than hip-width apart, toes pointing outwards, and hold a kettlebell or dumbbell in front of your chest. Then bend your knees and lower your hips until your thighs are parallel with the floor. Push through your heels to return to standing. This exercise strengthens the hips, glutes, quads, and hamstrings, making it a great complement to the Rear Lunge.
Dumbbell Sumo Squat: The Dumbbell Sumo Squat is an excellent alternative or complementary exercise to the Rear Lunge. The sumo squat is performed by placing feet wider than shoulder width apart, with toes pointed outward. With a dumbbell in each hand, squat down as low as possible, then stand back up. This exercise targets the quads, glutes, and hamstrings, and also helps to increase balance and stability. It is a great exercise for those who want to increase strength and power in their lower body, while also building flexibility and mobility in the hips.
Curtsey Lunge: Curtsey Lunge is a great alternative or complementary exercise to Rear Lunge. It is a great way to work the same muscles, but with a different range of motion. This exercise can be performed by stepping back with one leg and crossing it behind the other. Then, lower your body until both legs are bent at 90-degree angles. This exercise works your glutes, hamstrings, and quads, while also improving balance and stability. It is a great way to switch up your routine and work your lower body muscles in different ways.
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Stationary Lunges: Stationary Lunges are a great complement or alternative exercise to Rear Lunges. This exercise is similar to the Rear Lunge, but instead of stepping back, you remain in the same spot while performing the lunge. The Stationary Lunge works both legs simultaneously, and targets the same muscles as the Rear Lunge. It is an effective way to build strength and stability in the legs, hips and glutes, while also engaging your core muscles. This exercise can be done with dumbbells or without, making it a versatile and accessible choice for any fitness level.
Smith Machine Single Leg Deadlift: The Smith Machine Single Leg Deadlift is a great complementary or alternative exercise to the Rear Lunge. It is an effective unilateral movement that helps build strength and stability in the lower body while also working the core muscles. This exercise involves standing on one leg with the other leg slightly bent, while hinging forward at the hip and grasping the Smith machine bar with both hands. The back leg is then extended out behind you while you maintain a flat back and your core is engaged. The Smith Machine Single Leg Deadlift is a great way to target the glutes and hamstrings, as well as the lower back, core and stabilizing muscles.
Smith Machine Hip Thrust: The Smith Machine Hip Thrust is an excellent complementary exercise for the Rear Lunge. It works the same muscles as the Rear Lunge, but in a different way. It focuses on strengthening the glutes and hamstrings, as well as increasing hip mobility. The exercise is performed by sitting on the floor with your back against a Smith Machine and your feet flat on the floor. You then thrust your hips up while squeezing your glutes and hamstrings, and then lower back down to the starting position. This exercise can also be done with weights or a barbell to increase the intensity of the workout. The Smith Machine Hip Thrust is a great alternative to the Rear Lunge for those looking to strengthen their glutes and hamstrings and increase their hip mobility.
Opposing Complementary Exercises
To build strength in the opposing muscles of the Rear Lunge, it’s important to perform exercises that target them. The following exercises will help to strengthen the muscles that are used in opposition to those used in the Rear Lunge.
Bulgarian Split Squat: The Bulgarian Split Squat is a great exercise to pair with the Rear Lunge as it works the opposing muscle groups. The Bulgarian Split Squat is a single leg exercise which targets the quadriceps and glutes on the front leg, while the Rear Lunge works the glutes and hamstrings on the back leg. This combination of exercises helps to create balance in the lower body by strengthening both the anterior and posterior leg muscles. By working the opposing muscle groups, the Bulgarian Split Squat and Rear Lunge will help to improve overall lower body strength and stability.
Squat Sidekick: Squat Sidekick is a great exercise to complement the Rear Lunge, as it utilizes the opposite muscle group. This dynamic exercise is designed to challenge the glutes and quads while also engaging the core. The Squat Sidekick works to strengthen the hip abductors and adductors, which helps balance out the Rear Lunge that primarily targets the glutes and hamstrings. This exercise is a great way to add variety to any workout routine and can be easily adjusted for any skill level.
Squat Hold: The Squat Hold is a great exercise to pair with the Rear Lunge. It works the opposing muscle group and helps to balance out the workout. The Squat Hold works the quads, glutes, and core muscles while the Rear Lunge targets the hamstrings and glutes. This combination of exercises helps to increase strength and stability in the legs, which can help improve overall performance. Additionally, the Squat Hold helps to build muscular endurance and improve flexibility, making it an ideal complement to the Rear Lunge.
The rear lunge is a great exercise to strengthen and tone your legs and glutes. As long as you keep your posture, use the right muscles, and watch your form, you’ll be building strength in no time! So don’t be afraid to give it a try – you’ll be getting fit and feeling great in no time. Now that you know all about the rear lunge, why not check out some more fitness articles? Who knows, maybe you’ll discover a new favorite workout!
References: Wikipedia | ExRx.net | PubMed.gov