Reverse Lunge
rating: | Ø 4.56 through 16 votes |
---|---|
rate it! | |
required: | Nothing |
optional: | Dumbbell, Dumbbells (2), Kettlebell, Kettlebells (2), Backpack, Medicin Ball |
level: | Normal |
type: | Strength, Cardio |
Variations available (12) |
General And Specifics
- the exercise focuses a little more on the glutes and hamstrings than the usual Lunge, because it is more difficult to hold the body in balance, many stabilizing muscles are required
- additionally, the upper knee region is not strained too much, because angling the leg in the back is easier to do
Starting Position
- stand upright
- the feet are hip width apart
- stretch out the arms in front of you or hold the hands in the hips
Correct Execution
- make a step back with one foot, only touch the ground with the ball, the heel is in the air
- lower the body slowly, do not lose the balance, bring the leading thigh in a position parallel to the ground
- do not let the rear knee touch the ground
- hold the upper body is straight as possible
- the leading knee does not protrude the toes, otherwise you provoke joint aches
- put pressure on the heel of the supporting leg and stretch out the leading leg
- simultaneously, guide the rear leg forward again
- do several reps, switch the legs after each rep
tips for the workout
- impede the exercise by holding some weights in your hands or using a filled backpack
- also, you can move the upper body down and up several times, before you come back to the starting position
- to require the adductors and abductors even more, do the Curtsy Lunge