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 dumbbells by your sides, keeping your arms straight and vertical throughout the movement.

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.

Hold the position for 1 – 2 seconds prior to contracting your abdominal muscles, and pushing down on your front foot, in order to straighten your front leg, whilst simultaneously bringing in your rear foot.

Repeat the movement, working either one leg at a time, or alternate your legs, remembering to check that nobody is about to walk behind you.