University Recreation


Lunges, Step Backward

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The following information is to be used as a guideline only. If any of the exercises cause any pain or discomfort, stop the exercise immediately and consult your physician. We strongly encourage you to consult with a physician before participating in any physical activity.

Primary Muscles: Glutes, Quadriceps, Hamstrings
Secondary Muscles: Calves
Body Area: Legs
Modality Types: Free Weights Free Weights, Body Weight Body Weight, Accessories Accessories
Equipment: Barbell, Dumbbells, Life Fitness Smith Machine, York Squat Rack, No Equipment

Lunges, Step Backward Lunges, Step Backward

Proper Steps

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  • Read "Getting Started" before beginning any exercise
  • Hold a dumbbell in each hand or use a barbell and pull your shoulders back
  • Lift your chest up and look straight ahead
  • Position your right leg backward in a long stride
  • When you bend your right knee, your thigh and lower leg form a right angle
  • Slowly bend your knees, lowering your hips so your rear knee just clears the floor
  • Pause briefly, then slowly straighten your legs and raise body back to standing position
  • Make sure your knee does NOT travel past your toes in the down position!
  • You can do this exercise by alternating legs, walking, using weights or a ball


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University Recreation, PO Box 641830, Washington State University, Pullman WA 99164-1830, 509-335-8732, Contact Us