Hi, I'm Cary Williams, and I'm going to show you how to do an alternate rear lunge. So of course the benefits of a lunge whether you are doing them forward, backward, whatever, working those legs, yes, so we're also going to be pushing. So when we are stepping back with each foot alternately, we're going to be pushing off of that calf muscle as well. So it's really all over body, working your glutes, working your hamstrings, working your quads. So you'll be taking one foot, placed behind you in a lunge position, come down into your lunge, your knees not passing your toe and then all you're going to be doing is pushing back with that foot, pushing back up into your beginner's stance and alternating, bringing your opposite foot back and back forward and back and forward. Everything is pushing so you are pushing from your front leg, from your heel, from your back foot you are pushing with your toe. So your back leg you are going to be working your calf muscle and your hamstrings and that front leg you're going to be working your quads and also your glutes. So again pressing up with that heel alternating right back into the beginning position.