REVERSE LUNGE

If you are unfamiliar with the movement pattern for Lunges this variant is a great place to start as it is generally easier to perform than its forward counterpart. In addition, since this variant requires less balancing than the forward variant, people with joint issues may find this exercise does not aggravate their condition as much. Even if you are not a novice to Lunges since this exercise involves a movement pattern that is not regularly performed in everyday life it does provide a novel challenge, which can be used to strengthen your lower body very effectively.

Level: Beginner-Intermediate

Training: Strength, Mobilization, Warm Up

Type: Compound

Force: Push

Equipment: None

1° Muscles: Quadriceps

2° Muscles: Calves, Gluteal Muscles, Hamstrings

SET-UP

Stand tall (neutral spine, chest up, chin up) with your feet shoulder-width apart, keeping abdominals tight.
Place your hands on your hips.

EXECUTION

Keeping your torso upright, inhale and take a long step back with your right foot lowering your body until your left knee bends to 90 degrees and your right knee almost touches the floor.
As you lower your body, your hips should stay in line with your torso and your left knee should not extend significantly over your left toes.
Exhale as you push through your left heel to raise your body, and bring your right foot back to the start position.
Repeat, but this time stepping back with your left foot to complete one rep.
Repeat for the prescribed number of reps and sets.

Take a shorter step back to make this exercise less challenging.
If you find it difficult to keep your balance hold your arms outstretched to your sides.
Avoid allowing hips to tilt forward or backward.