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Squat and Rear Lunge

Angle-Based Images: Squat and Rear Lunge Video
Angle-Based Images: Squat and Rear Lunge Video
Angle-Based Images: Squat and Rear Lunge Video
Angle-Based Images: Squat and Rear Lunge Video
Angle-Based Images: Squat and Rear Lunge Video
Squat and Rear Lunge: Step 1
Step 1 From a standing position, clasp your hands behind your head. Keep the feet below the shoulders with the toes pointed forward or slightly out.
Squat and Rear Lunge: Step 2
Step 2 Descend hips to the ground bringing yourself into a full-squat position.
Squat and Rear Lunge: Step 3
Step 3 Retract back to starting position by driving hips toward ceiling. Be sure to keep back straight, core tight and chin parallel to floor.
Squat and Rear Lunge: Step 4
Step 4 Descend hips toward ground while simultaneously stepping one foot backwards into a lunge position. Your back knee will come to rest approximately one inch from the floor. Pause, then step forward driving hips back to starting position.
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Progressions & Variations

Tips

Do not step back too close to the body. Reach back far enough so that your hips have room to drop.

Don't allow the knee to cave inward.

Do not rise from the squat position prematurely.

Related Exercises

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