Alternate Back Lunge
Steps straight back alternating legs without equipment
- Level
- Beginner
- Movement
- Lunge · Standing
- Tracks
- Reps only
Works
Glutes Quadriceps Hamstrings Calves Abdominals
How to do it
- Stand tall with feet hip-width apart and hands on hips.
- Step your right foot back into a long stride.
- Lower your hips until both knees bend to ninety degrees.
- Push through your front heel to return to standing.
- Repeat the movement immediately by stepping back with your left foot.
Common mistakes
- Leaning the torso too far forward during the drop.
- Allowing the front knee to collapse inward.
- Taking steps that are too short for proper depth.
- Letting the back knee slam into the floor.
Tips
- Keep your torso upright throughout the entire descent.
- Drive through the mid-foot of your front leg to stand up.
- Ensure your front knee tracks directly over your second toe.
Details
- Base movement
- Lunge
- Legs
- Alternating
- Body position
- Standing
- Direction
- Backward (reverse)
