Legs

Step-back Lunges

Strengthen your legs and improve balance with this dynamic move.

Step-back lunges are a fantastic exercise to incorporate into your routine if you're looking to build strength and stability in your lower body. This exercise primarily targets the quadriceps, hamstrings, and glutes, while also engaging your core for balance.

By stepping back instead of forward, you reduce the strain on your knees, making it a great option for those with knee concerns. This move not only helps in building muscle but also improves your balance and coordination, which are essential for overall athletic performance.

Commonly referred to as reverse lunges, this exercise is perfect for enhancing your posture and preventing injuries by promoting even muscle development. Whether you're a beginner or a seasoned athlete, step-back lunges can be adjusted to suit your fitness level, making them a versatile addition to any workout plan.

How to do Tips

Body Part: Legs
Level: Beginner
Muscles: Quads
Glutes
Hamstrings
Modality: Compound
Direction: Push
Equipment: Bodyweight
Goal: Strength

How to do:

1. Stand tall with your feet hip-width apart and your hands on your hips or at your sides. 2. Take a step back with your right foot, landing on the ball of your foot and keeping your heel off the ground. 3. Lower your hips until your left thigh is parallel to the floor and your right knee is close to the ground. 4. Push through your left heel to return to the starting position. 5. Repeat on the other side, alternating legs with each rep.

Tips:

- Keep your chest up and core engaged throughout the movement. - Ensure your front knee stays aligned with your ankle. - Control the movement to avoid any jerky motions. - Breathe in as you step back and exhale as you return to the start.

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