Beginner
Squat And Rear Lunge
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Squat And Rear Lunge is an effective lower body exercise that explicitly targets glutes, hamstrings, and quads. It also provides stability and balance to the core.
Exercise Instructions
-
Step 1
Standing up, bring your hands together behind your head. Keep your feet below your shoulders with your toes pointing forward or slightly out. -
Step 2
Lower your hips to the floor in a full squat position. -
Step 3
Return to the starting position, pointing your hips towards the ceiling. Be sure you keep your back straight, your core tense, and your chin parallel to the floor. -
Step 4
Lower your hips to the floor as you bring one leg back into a lunge position. Your back knee will stop about an inch off the floor. Pause and then step forward as you return your hips to the starting position.
Muscle Groups
Squat And Rear Lunge targets Glutes, Hamstrings, Quads as seen below.
Exercise Tips
- Don't step back too close to your body. Lean back far enough for your hips to drop freely.
- Don't let your knee bend inward.
- Don't get up from a squat position prematurely.
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