Backward Lunge

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Coach's Tips

This is a workout where you sit down while stretching your feet backwards. As you go down, try to focus on your core muscles so that your body doesn't sway.

How to Backward Lunge

Starting Position

1. Stand upright with your feet together, your chest up, and your core engaged.

2. Step one foot back behind you, keeping your feet hip-width apart.

3. Bend your front knee and lower your body until your back knee is just above the floor.

Proper Form

1. Push off the heel of your front foot to stand back up to the starting position.

2. Repeat on the opposite side.

3. Perform the desired number of repetitions.

Breathing Technique

1. As you step back into the lunge position, inhale deeply.

2. As you push off your front heel to stand back up, exhale.


1. Make sure your front knee is directly above your ankle.

2. Keep your chest up and core engaged throughout the entire exercise.

3. Avoid leaning forward or arching your lower back.

4. Do not let your front knee pass your toes.

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