Lever Rear Lunge

Instructions

Preparation

Stand between lever handles to sides. Squat down with feet flat on floor and grasp handles to the sides. Lift lever by extending hips and knees to full extension. Postition both feet slightly forward.

Execution

Extend one leg back on forefoot. Lower body on other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending the hip and knee of the forward leg. Repeat by alternating rear lunge with opposite leg.

Comments

Keep torso upright during lunge; flexible hip flexors are important. Forward knee should point same direction as foot throughout lunge. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.

Muscles

Target: The primary muscle intended for exercise

• Gluteus Maximus (Butt, Hips (Rear), Glutes)

  

Synergists: A muscle that assists another muscle to accomplish a movement.

• Quadriceps (Thigh (Front), Quads)

  

   
• Adductor Magnus Inner Thigh

  

   
• Soleus (Calf, Soleus)

  

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint

• Hamstrings Thigh (Rear)

  

   
• Gastrocnemius (Calf)

• Erector Spinae Lower Back

  

   
• Trapezius, Upper (Shoulder (Upper), Upper Traps)

  

   
• Trapezius, Lower (Back (Middle), Lower Traps)

  

   
• Levator Scapulae (Shoulder (Upper), Neck (Rear))

  

   
• Gluteus Medius (Hip, Hip Abductor)

• Gluteus Minimus (Hip, Hip Abductor)