Back lunge: how to do it
In short
A lunge where you step back, lower, and step back in. Stepping back keeps your front knee steady. Works: legs, hips and balance.
How to do it
- Stand tall beside a wall, feet hip-width apart, one hand on the wall for balance.
- Step one foot back about a long stride and place your toes down, heel lifted.
- Breathe in and bend both knees, lowering until your front thigh is close to level or as far as is comfortable.
- Breathe out, press through your front foot and bring the back foot in to stand.
- Do 5, then switch legs.
As you go
- Keep your front knee over your ankle, pointing the same way as your toes.
- Breathe in as you lower, breathe out as you come up.
- Step back softly and keep your chest tall.
What it works
- Works
- legs, hips and balance
- Position
- Standing, with a hand on a support
- Have nearby
- a wall
- Effort
- Harder
An easier and a harder version
Easier
Take a shorter step and lower only a little, or use the split squat, keeping both feet in place.
Harder
Do 8 each side, or lower for 3 counts before you step in.
Take care
- Knees: lower only as far as is comfortable. Keep your front heel down.
- Balance: keep a hand on the wall. Look ahead, not down.
- Hips: shorten your step if your front hip pinches.
Where it is in the plans
In our calisthenics plan: 2 of 28 days, first on day 17, Circuit three.
The plan's note that day: Step back, lower, step in.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 2 of 28 days: 17 and 20 | Day 17, week 3: Circuit three | 2 rounds: about 5 each side in a 60 s slot, 20 s rest |
| Calisthenics plan, round 2 | 3 of 28 days: 13, 17 and 27 | Day 13, week 2: Lunge and wide push-up | 2 rounds: about 5 each side in a 60 s slot, 15 s rest |
In the plan, this move plays as a looping video with a spoken cue.
Back lunge: day 17 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan