Why should I choose back lunges over forward lunges?

Back lunges are generally easier on the knees because they keep the front shin more vertical and make it easier to load the glutes and hamstrings.

How deep should I go into the lunge?

Aim to lower until your back knee is an inch or two from the floor, provided you can maintain balance and a neutral spine.

Where should I feel the most work during this exercise?

You should feel the primary contraction in the glute and quad of the front leg as you push back to the starting position.

Is it normal to feel wobbly during the movement?

Yes, lunges challenge your lateral stability. Maintain a wider stance, as if standing on 'train tracks' rather than a 'tightrope,' to improve balance.

How to Do Alternate Back Lunges: Steps and Form Tips

Master the alternate back lunge to strengthen your glutes and improve balance. Learn proper form, common mistakes, and expert tips for this bodyweight move.

How to Perform

Stand tall with your feet hip-width apart and your hands resting on your hips or held at your chest for balance.
Engage your core and take a controlled step backward with your right leg, landing on the ball of your foot.
Lower your hips until your left thigh is parallel to the floor and your right knee is hovering just above the ground.
Keep your torso upright or slightly leaned forward, ensuring your front knee stays tracked over your ankle.
Press firmly through your front heel to drive your body back up to the initial standing position.
Repeat the movement by stepping back with your left leg, continuing to alternate sides for the duration of the set.

Common Mistakes

Allowing the front knee to cave inward toward the midline of the body.
Taking a step that is too shallow, which puts excessive pressure on the knee joint.
Leaning the torso too far back and arching the lumbar spine.
Letting the back knee hit the floor with impact instead of controlling the descent.

Muscles Worked

Primary movers

Glutes

Stabilizers

Quads
Hamstrings
Adductors
Core

Related Guides

Glutes · Legs