Core Control Rear Lunge

The core control rear lunge is a full body strength and endurance exercise that targets the shoulders, triceps, legs, glutes, hamstrings, and core. This exercise will also increase mobility throughout all areas of the upper and lower body.


  1. 443_A
    Hold a dumbbell in your right hand, and fully extend your arm overhead. Extend your left arm straight out to your side to help with balance if necessary.
  2. Core Control Rear Lunge
    Push your chest out and lift your left leg up to your chest before stepping backwards into a lunge. Lower your rear knee towards the ground while keeping your front shin as vertical as possible.
  3. 443_C
    Press through the floor and lift your rear knee up and in front of your body, bending the elbow of the arm holding the dumbbell in, attempting to touch your elbow and knee together.
  4. 443_D
    Bring your knee back down and step into the rear lunge positions once again while simultaneously extending the arm holding the dumbbell into the overhead position. Repeat for the desired number of repetitions before switching to your opposite side.

Trainer’s Tips

  • Make sure you keep the overhead arm locked out throughout the movement..
  • Do not let the knee of the front leg cave inward.
  • Complete the movement in a slow and controlled fashion.