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§ L · Exercises · QuadricepsUpdated

Bodyweight Rear Lunge

A basic bodyweight exercise for the legs.

Base exercise: Forward Lunge
All quad exercises
Muscle group
Equipment
Exercise type
Compound
Technique
Basic technique
One side at a time

Muscles worked

§ 01 · Muscles
Primary muscle
Quadriceps
Supporting muscles
GlutesHamstrings

How to perform

§ 02 · Steps
  1. 01

    Stand with your feet hip-width apart and brace your core.

  2. 02

    Take a long step back with one leg and land on the ball of your back foot.

  3. 03

    Lower your back knee under control until it is close to the floor. Keep your front knee in line with your toes and your weight over the middle of your front foot.

  4. 04

    Push through the heel of your front foot to stand up and bring your back foot back to the starting position. Repeat on the other leg.

How to get started at the gym

§ 03 · SisuLift

Bodyweight Rear Lunge is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play

Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT

SisuLift app workout view

Tips

§ 04 · Tips

Keep your step long enough.

A basic bodyweight exercise for the legs.

More exercises: Quadriceps

§ 05 · Same muscles

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