Rear Lunge
The Rear Lunge primarily works the Gluteus Maximus, Rectus Femoris, with secondary activation of the Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus and stabilizer support from the Biceps Femoris (Long Head), External Obliques, Gastrocnemius (Medial), Gluteus Medius, Gluteus Minimus, Quadratus Lumborum. It is a bodyweight compound exercise at intermediate difficulty.
The Rear Lunge is a intermediate compound exercise requiring no equipment, following a lunge movement pattern. It primarily targets the Gluteus Maximus, Rectus Femoris, with secondary engagement of the Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus. As a unilateral push, each side is trained independently for balanced development.
A bodyweight compound push exercise targeting the Gluteus Maximus and Rectus Femoris.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Lunge |
| Force | Push |
| Laterality | Unilateral |
| Primary | Gluteus Maximus, Rectus Femoris |
| Secondary | Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus |
Muscles Worked
The Gluteus Maximus, and Rectus Femoris are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Adductor Magnus, Gluteus Maximus, Rectus Femoris, and Soleus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Femoris (Long Head), External Obliques, Gastrocnemius (Medial), and 3 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Rectus Femoris (quadriceps)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Soleus (calves)
Stabilizer Muscles
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gastrocnemius (Medial) (calves)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Quadratus Lumborum (core)
How to Perform
Preparation
- Stand with hands on hips or in front of body.
Execution
- Step back with one leg while bending supporting leg.
- Plant forefoot far back on floor.
- Lower body by flexing knee and hip of supporting leg until knee of rear leg is almost in contact with floor.
- Return to original standing position by extending hip and knee of forward supporting leg and return rear leg next to supporting leg.
- Repeat movement with opposite legs alternating between sides.
Comments
- Keep torso upright during lunge;flexible hip flexorsare important.
- Forward knee should point same direction as foot throughout lunge.
- A long lunge emphasizes Gluteus Maximus; short lunge emphasizes Quadriceps.
Tips & Common Mistakes
- Keep your front knee tracking over your ankle, not caving inward.
- Maintain an upright torso and avoid excessive forward lean.
- Step out far enough that your rear knee can lower close to the floor.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Gluteus Maximus, Rectus Femoris) and can be substituted based on your equipment or variation preferences.
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