Background: The Back and Forth Lunge is a variation of the classic Lunge exercise. The Back and Forth Lunge, in particular, can help you improve your balance because it can be difficult to alternate lunging backwards and forwards without shaking. This exercise is just as effective as the Lunge with the added benefit of working on balance.
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles.
Starting Position: Stand with your feet shoulder width apart. Hold your hands comfortably to your side.
Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your body to the ground. Your front knee should be directly over your ankle and your back knee should only be a few inches above the ground and you should be on your toes on the back foot.
Push off with the front foot and return to the starting position without letting your foot or toes drag on the ground.
Extend the leg that you just used to perform a forward and perform a backward lunge.
Using this same leg, keep your balance and extend your foot behind you. The knee of your front leg should be directly over your ankle. Your back knee should be a few inches above the ground. Only the toes of your back foot should be touching the ground.