Intermediate
Core Control Rear Lunge
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Core Control Rear Lunge is a compound body exercise that engages your entire body and significantly boosts your cardio. This exercise boost metabolism and stability, and improves balance and coordination.
Exercise Instructions
-
Step 1
Grab a dumbbell in your right hand and fully extend your arm above your head. Stretch your left arm out to the side to help with balance, if necessary. -
Step 2
Push your chest forward and lift your left leg towards your chest before jumping back. Lower your back knee to the floor, keeping your front shin as vertical as possible. -
Step 3
Press into the floor and lift your back knee up and in front of you, bending the elbow of the hand holding the dumbbell, trying to touch the elbow and knee together. -
Step 4
Lower your knee and lunge backward again as you extend your arm, holding the dumbbell to an overhead position. Repeat for the desired number of repetitions before switching to the opposite side.
Muscle Groups
Core Control Rear Lunge targets Abs, Delts, Glutes, Hamstrings, Quads, Triceps as seen below.
Exercise Tips
- Be sure to keep your arm above your head locked throughout the movement.
- Don't let your front knee bend inward.
- Complete the movement slowly and under control.
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