Back Lunge

Lower BodyLegKnee
Written By David Song

BACK LUNGE

This is unilateral strengthening exercise for the lower body. Complete a back lunge by stepping backwards with one foot and landing with the balls of your foot. Keep the core braced to maintain a neutral spine and track the knee with the middle of your foot. Keep the toes of both feet facing forwards. Dip the body down by bending both knees to 90 degrees and step forwards to the initial position to complete a repetition

Structures Involved:

  • Quadriceps

  • Glutes

    • Gluteus Medius

    • Gluteus Maximus

Related Conditions:

  • Knee Meniscus Tear

  • ACL / PCL / MCL / LCL Tear

  • Ankle Sprain (ATFL, TFL, CFL, PTFL sprain)

  • Achilles Tendinitis / Tendinopathy

  • Tibialis Posterior Tendinitis / Tendinopathy

Related Exercises

Featured
Goblet Side Lunge
Lunge, Quadriceps, Vastus Lateralis, Gluteus Medius, Gluteus Maximus, Hamstrings, Biceps Femoris, Knee Strengthening, Knee Plyometrics
Goblet Side Lunge
Lunge, Quadriceps, Vastus Lateralis, Gluteus Medius, Gluteus Maximus, Hamstrings, Biceps Femoris, Knee Strengthening, Knee Plyometrics
Lunge, Quadriceps, Vastus Lateralis, Gluteus Medius, Gluteus Maximus, Hamstrings, Biceps Femoris, Knee Strengthening, Knee Plyometrics
Back Lunge
Lunge, Legs, Quadriceps, Glutes, Knee Extensor, Hip Extensor
Back Lunge
Lunge, Legs, Quadriceps, Glutes, Knee Extensor, Hip Extensor
Lunge, Legs, Quadriceps, Glutes, Knee Extensor, Hip Extensor
Front Lunge
Lunge, Legs, Quadriceps, Glutes, Knee Extensor, Hip Extensor
Front Lunge
Lunge, Legs, Quadriceps, Glutes, Knee Extensor, Hip Extensor
Lunge, Legs, Quadriceps, Glutes, Knee Extensor, Hip Extensor
Balance Pad Reverse Lunge
Proprioception, Balance Exercise, Balance Pad Exercise, Lunge, Quadriceps, Ankle, Knee, ATFL, TFL, CFL, Deltoid Ligament, Ankle Proprioception
Balance Pad Reverse Lunge
Proprioception, Balance Exercise, Balance Pad Exercise, Lunge, Quadriceps, Ankle, Knee, ATFL, TFL, CFL, Deltoid Ligament, Ankle Proprioception
Proprioception, Balance Exercise, Balance Pad Exercise, Lunge, Quadriceps, Ankle, Knee, ATFL, TFL, CFL, Deltoid Ligament, Ankle Proprioception
Knees Over Toes Front Lunge
Knee Extensor, Quadriceps, Lunge, Gluteus Maximus
Knees Over Toes Front Lunge
Knee Extensor, Quadriceps, Lunge, Gluteus Maximus
Knee Extensor, Quadriceps, Lunge, Gluteus Maximus
Walking Lunges
Knee, Quadriceps, Quadriceps Tendon, Patellar Tendon, Lunge, Split Squat, Gluteus Maximus
Walking Lunges
Knee, Quadriceps, Quadriceps Tendon, Patellar Tendon, Lunge, Split Squat, Gluteus Maximus
Knee, Quadriceps, Quadriceps Tendon, Patellar Tendon, Lunge, Split Squat, Gluteus Maximus
Bulgarian Split Squat
Knee, Quadriceps, Knee Meniscus, Gluteus Maximus, Glutes, Lunge, Split Squat
Bulgarian Split Squat
Knee, Quadriceps, Knee Meniscus, Gluteus Maximus, Glutes, Lunge, Split Squat
Knee, Quadriceps, Knee Meniscus, Gluteus Maximus, Glutes, Lunge, Split Squat
Split Squat
Knee, Quadriceps, Knee Meniscus, Split Squat, Lunge
Split Squat
Knee, Quadriceps, Knee Meniscus, Split Squat, Lunge
Knee, Quadriceps, Knee Meniscus, Split Squat, Lunge
David Song
Previous

Isometric External Rotation
Next

Front Lunge