Lunges (step back)

Lunges (step back)

What you should feel?? When performed correctly, you will feel the muscles in the thigh, especially the outer/lateral thigh and side of the glutes.


  • Starting with feet shoulder width apart and hands in front of you
  • step backwards and land on the toes of the back leg
  • Once you are balanced, attempt to bend the knee of the leg behind you and lower it towards the floor
  • Ensure your weight is evenly distributed between the front heel and the back legs ball of the foot
  • Push up through both feet to stand back up to the starting position with feet shoulder width apart
  • Do not let your front knee go far over the toes
  • and repeat until you have finished the set

Main muscles targeted:

  • Quads
  • Glutes
  • Hamstrings (upper)

Main benefits:

A lunge is a very functional exercise that we perform often in our lives without realising. Lunges will strengthen the legs and also the buttocks in a way that will increase stability when stepping forward, but also help you maintain mobility and ability to lower yourself down to objects on the floor.