How to Do
How to Do Lunges from the Back Rack
The lunges from the back rack should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the lunges from the back rack.
Beginning
Beginning Lunges from the Back Rack
1. Make sure the barbell is resting across the top of the upper back muscles rather than on the vertebrae.
2. Ascertain that your knees are aligned with your toes and that your weight is supported by the front foot's heel. If you're having trouble staying upright or the barbell on your back seems like it's pushing your chest forward and down, continue to the kettlebell and plate options we covered with the Front Rack Lunge until you gain strength.
Movement
Lunges from the Back Rack Movement
1. Return the barbell to the back rack.
2. Step forward with one leg.
3. Keep the forward leg's heel down.
4. Raise the back leg's heel.
5. Lower your torso until your back knee is on the ground.
6. The shin of the forward leg remains reasonably vertical.
7. Complete the exercise with your hips and knees fully extended.
8. The next step is taken by the opposite leg.
Benefits
Lunges from the Back Rack Benefits
Knees are safer. Backward lunges are better for the knees because it's easier to target the glutes, hamstrings, and quadriceps muscles.
Gluteus maximus is emphasized.
Movements that are dynamic.
Weight transmission is reduced.
Exercise Aliases
Rack Reverse Lunges, Rack Reverse.
