Walking Rear Lunge

An excellent exercise for both your quadriceps – hamstring - buttocks and inner thigh (adductor) muscles. Always make sure that the area behind you is clear prior to stepping back.

Stand tall with your feet shoulder width apart, with suitably weighted barbell placed across your shoulders, keeping your arms wide to give good balance.

Extend one foot behind you, to a position whereby your rear knee is close to the floor, with your heel pointing upwards.

Your front leg should be bent to 90 degrees, with your thigh parallel to the floor, knee just over your toes, keeping your back straight and head up throughout the movement.

Contracting your abdominal muscles, smoothly push down on your front foot, in order to straighten your front leg, lifting the foot off the floor, to place next to your rear foot, whilst simultaneously straightening your rear leg so that you stand tall.

Repeat the movement, working the other leg , remembering to check that nobody is about to walk behind you, so that you are actually walking slowly backwards, with the barbell.