Backward LungeTargeted Muscles:Gluteals, hamstrings, quadricepsStarting Position:Stand erect with a neutral spine and feet shoulder-width apart.Action:Take a long step backward landing on the ball of the foot and bend the rear knee to a fencer’s lunge position; lower to approximately 90 degrees of knee flexion. Pause, then return to the starting position. Maintain neutral spine throughout the movement. Repeat with the other leg.Common Errors:Error:Dropping the head and shoulders forward Correction:Keep the chest lifted over the top of the hips and look straight ahead with neck in neutral position.Error:Lowering beyond 90 degrees of flexion Correction:Slowly lower the body and stop before the upper leg becomes parallel with the floor.Error:Forward trunk lean with heel lift of lead leg Correction:Keep the weight over the back portion of the foot rather than the toes; raise the arms to shoulder height to counterbalance.Variations:
Backward Lunge
Correction:Keep the chest lifted over the top of the hips and look straight ahead with neck in neutral position.Error:Lowering beyond 90 degrees of flexion
Correction:Slowly lower the body and stop before the upper leg becomes parallel with the floor.Error:Forward trunk lean with heel lift of lead leg
Correction:Keep the weight over the back portion of the foot rather than the toes; raise the arms to shoulder height to counterbalance.Variations:
Equipment Variations: