Back lunge

Level

Outer Unit

Variations

  • 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.

  • 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.

  • 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.