Back lunge

Level

Beginner

Muscle Groups

Planes of Motion

Outer Unit

Necessary Material

Progression Material

Become a member or log in to see the video.

Objective

Hip-dominant exercise

A single-leg exercise to develop single-leg strength and balance.

Development of dynamic flexibility in the hip flexor muscles.

The back lunge is an accelerative exercise, mimicking the muscle actions of acceleration during a sprint. The back lunge has a high transfer to sprinting.

Starting Position

Become a member or log in to see this information.

Coaching Keys

Become a member or log in to see this information.

Variations

  • Assisted back lunge

    The assisted back lunge is a beginner single-leg exercise to strengthen the quads, hamstrings and glutes. This exercise minimizes the eccentric demand to decelerate the movement and is therefore a great first step in rehabilitation programs or for beginners to start with the lunge.

  • Resisted back lunge

    The resisted back lunge is an intermediate single-leg strength exercise. This exercise gets the glutes, hamstrings and quads even firing more compared to the regular back lunge.

  • Drop lunge

    The drop lunge is an intermediate level exercise to develop single-leg strength and balance. It adds a rotational component to the back lunge. The movement occurs not only in the sagittal (front to back) plane, but addresses all three planes of motion, which makes the drop lunge a very functional exercise.