Core Control Rear Lunge | Illustrated Exercise Guide

Primary muscles: Quads, glutes, shoulders, core
Secondary muscles: Hamstrings, calves, triceps
Equipment: Dumbbells

CORE CONTROL REAR LUNGE INSTRUCTIONS

1. Start with your feet together, hold a dumbbell in your right hand and extend your left arm out to the side, until it’s parallel with the floor.
2. As you step back with your left leg and lunge, extend your right arm up and rotate your palm forward.
3. As you stand up, bend your left leg, lift your knee as high as you can, bring your right elbow to your left knee, and rotate your palm so that it faces your body.
4. Repeat and then switch sides.

PROPER FORM AND BREATHING PATTERN

Engage your core for stability, face front, open your chest and keep your back straight. As you lunge, keep the front knee aligned with the ankle and keep your weight loaded in the front heel. Exhale as you stand up and maintain a smooth and steady rhythm.

EXERCISE BENEFITS

The core control rear lunge is a compound move that engages and works your entire body, and gives you a great cardio boost. This exercise challenges your stability, boosts the metabolism and improves your balance and coordination.

DEMONSTRATION

SETS AND REPS

Start with the Arnold shoulder press and backward lunges first. Once you’re comfortable with your form, pair the two exercises and add 2 or 3, 30 second to 1 minute sets of the core control rear lunge to your full body workouts.

CALORIES BURNED

To calculate the number of calories burned doing the core control rear lunge, enter your weight and the duration of the exercise:

RELATED FULL BODY EXERCISES

Try these other full body exercises to get your heart rate up and burn even more calories:
Waist slimmer squat
Up down plank
Breakdancer kick
Bear walk