Time to get those thighs glowing! The lunge backward makes it possible, even if you have very little space in the living room. Here's what to watch out for when you're doing lunges backwards!
Lunges in all variations are a great exercise for the living room. You don't need much space or equipment and can still train your legs super easy.
You can adapt the exercise to your fitness level and increase it slowly. On the one hand by doing more repetitions and on the other hand by using tools like kettlebells.
Today you'll learn what to look for when performing a back lunge cleanly and what mistakes you should avoid at all costs.
Table of contents
Lunges are one of the most important exercises for the legs. The exercise is very intense and addresses pretty much every muscle in the lower body. You get trained thighs and a crisp butt with a regular workout. Now this won't seem particularly new to you, because after all, that's the case with every lunge.
But doing the lunge backwards is a very special variation. Now you can read why it's worth it.
What is the reverse lung?
The lunge to the back is a variation of the classic lunge. This exercise is performed backwards. Advanced exercisers can use weight for this, such as a dumbbell, kettlebell or barbell. However, you can also perform the exercise in the gym on the multi-press or on the pulley.
The backward lunge primarily targets the butt and thigh muscles. If you have knee problems, this exercise is a great alternative to the forward lunge.
In fact, when performing backwards, the knee joints are not so stressed.
You don't even need a training mat for this exercise. However, I would definitely recommend sports shoes, because slippery socks can lead to injuries.
- Equipment needed: no. But dumbbells possible.
- Difficulty: medium
- Suitable for beginners: yes
- Terms: Lunges backward, lunge backward, lunges backward, reverse lunge, rear lunge, backward lunge.
- Muscle groups used: Thighs and buttocks
How to properly perform back lunges
Now we'll show you how beginners and advanced users can perform this exercise. Use body weight if you are just starting to exercise or if you want to internalize the movement.
Lunge backwards - execution for beginners
Starting position:
- For reverse lunge, stand up straight. Position the feet about hip-width parallel to each other.
- Place your hands loosely on your hips to help maintain your balance.
- The upper body is completely upright. With the lower back you form a slight, natural hollow back.
- Direct your gaze forward.
- Tighten your stomach, back and buttocks.
Lunge backward - execution
- Take a deep breath and make a big lunge backwards with your right leg.
- Place the right leg on the ball of the foot. Pull the knee towards the floor by lowering the hip.
- Exhaling bring the right leg back to the starting position. To do this, press down over the left thigh.
- Place both legs side by side again so that you are in the starting position.
Repeat the exercise with the left leg.
Movement execution in detail
For the backward lunge with body weight, take a step backward with your right leg. Now take a deep breath.
Your stride must be large enough for the left leg to form a right angle with the upper and lower leg. The knee of the front leg must not overlap the top of the foot. Especially as a beginner, you will often have to correct yourself here.
The actual movement takes place exclusively in the lower body. Make sure that an upper body remains upright during the execution. Do not bend forward and do not make a hunchback!
Exhale and press up over the heel of the left foot.
Place the feet parallel to each other again - the first execution is ready.
Repetitions
One step with the right leg back and one step with the left leg back counts as one repetition. Beginners do 8 repetitions and three sets.
If you find it difficult to switch between the right and left leg, first perform the repetitions with the right leg only. Then take a short break and start with the left leg.
Lunge backwards - advanced execution
Is that too boring for you? Then you can of course use kettlebells or dumbbells. This makes it harder to get back into the starting position. Your legs are challenged!
Starting position:
- When using a dumbbell for the back lunge, start in a hip-width stance.
- Hold the dumbbell in both hands - they should definitely have the same weight!
- The arms hang down next to a body and are stretched through. If you want, you can also bend them a little to increase the intensity for the arms.
- The back is upright, you form a slight hollow back to relieve the intervertebral discs.
- Direct your gaze forward and tighten your abdominal muscles.
Movement execution in detail
Breathe deeply into your belly.
Take a large step backwards with your right leg. The width of the step must be large enough for the front leg to come into a right angle. Under no circumstances should the front knee exceed the tips of the toes.
As soon as you bend the knee, the upper body automatically moves down. Lower the knee until you almost reach the floor.
Exhale and press up over the heel. Place both legs parallel to each other to return to the starting position.
Quilting board
On the stepping board you can work with or without weight.
The execution remains the same. However, in the starting position you stand with both legs on the stepping board, which is about 20 to 30 cm high. The front leg stays on the board while you put the other leg backwards on the floor.
By stepping board, you increase the stretch and make it harder for your legs to return to the starting position.
More exercises with the tapboard you can have a look here.
Barbell
If you want and are already very advanced, you can also perform the reverse lunge with a barbell. However, we strongly advise beginners not to do this!
Starting position
- For the reverse lunge with barbell, get the barbell from the rack. Take at least 5 steps away so you have enough range of motion.
- Place the dumbbell neatly on your shoulders.
- Your back is straight. Tighten your buttocks, abdomen and legs.
- Direct your gaze forward.
Movement execution in detail
For this lunge, take a big step backward with your right leg. Take a deep breath. Now bend the front leg so that the upper and lower legs can form a right angle.
Make sure that the knee does not protrude over the top of the foot. Lower the back leg so that the knee almost touches the floor.
Exhale and take another deep breath to gather strength. Press back up over the heel of the front leg to the starting position. The upper body must be upright, push the pelvis through to the front.
Perform this exercise slowly and controlled! It is not about the number of repetitions, but that you work cleanly!
What you need to pay attention to during execution
The backward lunge is a classic beginner exercise. Be sure to teach it correctly from the beginning. Otherwise, you may experience pain and the effectiveness of the exercise will suffer as well.
No matter which variation you choose, certain things always remain the same.
Keep this in mind during execution:
Abdomen and back straight
During the entire exercise your upper body is upright. Make sure that you do not tilt forward or backward or even form a hollow back. Use a mirror for the first few repetitions to see if you are lying correctly.
Little trick: Tighten the abdominal muscles, then at least the problem with the hollow back is solved.
The upper body
Beginners in particular tend to tilt their shoulders forward when lunging backward. So you form a hunchback. To prevent this from happening to you, actively push your shoulders back and pull your head up as if someone were pulling on an invisible string.
So: tighten the abdomen, actively push the shoulders back and place your hands on your hips.
Take on this challenge: 30 days of legs!
The breathing
Do you really have to inhale when you step backward and exhale when you go to the starting position? No, of course you don't.
But it helps immensely. When you combine the exercise with breathing, you always stay at the same pace and thus indirectly ensure that you work cleanly.
The legs
As mentioned before, the back lunge is easy on the knees and joints. But only if you perform the lunges correctly.
Bend your legs at a maximum angle of 90°, otherwise there will be too much pressure on your knees. This is also best done at first by watching yourself in a mirror or recording two to three repetitions with your cell phone.
The distance between your feet is always about hip-width and the tips of your feet point forward.
What muscles are used in reverse lung
Generally, this exercise works the large pomus muscle (Musculus Gluteus Maximus) and the thigh extensors (Musculus Quadriceps Femoris). However, other muscle groups are also involved, such as the two heads of the hamstring flexor (Musculus Biceps Femoris).
The target muscles of this exercise
- Large gluteal muscle
- Four-headed thigh muscle
Supporting muscles
- Leg biceps
So a back lunge, like a forward lunge, primarily targets the lower body. At the same time, however, you also improve your sense of balance and work a little on your core muscles.
The trunk consists of abdominal and back muscles and helps you keep your balance. So you train it indirectly with.
These are the best exercises for leg training in the living room!
The most common mistakes when lunging backwards
The most common mistake concerns the front leg. Many beginners bend it to an acute angle much smaller than 90°. If this happens to you too, then your step backwards was too small. This also causes the front knee to protrude over the top of the foot.
The problem with this is that it puts a lot of stress on your knee. If you already have knee pain, this will make it much worse.
Therefore, choose the step backwards as long as possible, so that you come to the correct angle between the upper and lower leg.
Our conclusion
The back lunge is a great way to train your legs if you have knee pain. Make sure you do it properly - especially the right angle between the thigh and the lower leg, then nothing can stop you.
Have fun with the training!
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