Rear Lunge Walk

The rear lunge walk, is an excellent exercise for both your quadriceps – hamstring - buttocks and inner thigh (adductor) muscles.Stand tall with your feet shoulder width apart, keeping your arms straight and vertical throughout the movement.

rear lunge walkLunge to the rear, with one leg, so that your front thigh is close to and parallel to the floor, with your knee over your toes, keeping your back straight and head up throughout the movement.
 
Your rear heel should naturally be off the floor, with that knee resting close to the floor when you extend back.

Keeping your abdominal muscle contracted, push down on your front foot, taking your rear heel to the floor, whilst taking your front foot completely behind you, changing the position of your legs over, so your previous front leg, now has its knee close to the floor with its heel raised of the floor.

Repeat this movement for desired amount of reps going forward. You may decide to make the exercise easier by taking the front foot, and placing it next to your rear foot, standing tall, prior to striding backward, rather than taking your front foot all the way through.

Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.

Look in the Home Workout area for a great sample workout, if any of these exercises are too hard, then adjust them to your own needs.

Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet

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