Lunge Backward Show Video Show All Exercises     Primary Muscle Group: Glutes Muscle Groups Worked in This Exercise: Glutes and Quadriceps Preparation: Stand with your hands on your hips or behind your head. Take a large step backward and drop your trailing knee toward the floor. Breathing: Breath out on the contraction upward and breath back in on the way back down to the start position. Execution: Take a large step backward and drop your trailing knee toward the floor. Push back up to the starting position and repeat for the other leg. Here are a few suggested alternative exercises: Ball Leg Lunge Ball Lunge Ball Wall Squat Band Lunge Band Lying Leg Extension Band Squat Band Standing Leg Extension Barbell Bulgarian Split Squat Barbell Lateral Lunge Dead Lift Dumbbell Dead Lift Dumbbell Hack Squat Dumbbell Lateral Lunge Dumbbell Lunge Dumbbell Lunge Crossover Dumbbell Lunge Walking Dumbbell Squat Dumbbell Sumo Squat Front Squat Hack Front Squat Hack Squat Leg Press - Machine Lunge - Barbell Lunge - Smith Machine Lunge Crossover Lunge Diagonal Lunge Forward Squat - Barbell