Barbell Rear Lunge



Muscles

Target
Gluteus Maximus

Synergists
Quadriceps
Adductor Magnus
Soleus

Dynamic Stabilizers
Hamstrings
Gastrocnemius

Stabilizers
Erector Spinae
Gluteus Medius
Gluteus Minimus

Instructions

Preparation
From a rack with barbell upper chest height, position bar on the back of the shoulders and grasp barbell to sides. Dismount bar from rack.

Execution
Extend one leg back on forefoot. Lower body on other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending the hip and knee of the forward leg. Repeat by alternating rear lunge with opposite leg.

Comments
Keep torso upright during lunge; flexible hip flexors are important. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.

Source: exrx.net