Backward Lunge

Backward Lunge Targeted Muscles: Gluteals, hamstrings, quadriceps Starting Position: Stand erect with a neutral spine and feet shoulder-width apart. Action: Take a long step backward landing on the ball of the foot and bend the rear knee to a fencer’s lunge position; lower to approximately 90 degrees of knee flexion. Pause, then return to the starting position. Maintain neutral spine throughout the movement. Repeat with the other leg. Common Errors: Error: Dropping the head and shoulders forward Correction: Keep the chest lifted over the top of the hips and look straight ahead with neck in neutral position. Error: Lowering beyond 90 degrees of flexion Correction: Slowly lower the body and stop before the upper leg becomes parallel with the floor. Error: Forward trunk lean with heel lift of lead leg Correction: Keep the weight over the back portion of the foot rather than the toes; raise the arms to shoulder height to counterbalance. Variations: Side lunge Front lunge Walking lunge Equipment Variations: Light hand or wrist weights Weighted vest

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