Shape your legs, tone your butt and build functional strength, with the Reverse Lunge. Lunges are a great exercise for conditioning your lower body. They stress the muscles from a perfect angle to develop awesome shape and symmetry in your legs, quads and butt.
Because lunges require balance, they also build neuromuscular and functional capacity - helping your body to go through its daily activities and letting you pick up your children without trouble.
Whether you're trying to lose weight , wish to look better in shorts, or enhance your sporting performance, lunges should be a part of your training programme.
In my judgment, the Ultimate Lunge is the Reverse Lunge. There are many types of lunges, and different ways to perform them all, but since we only have some time to discuss one - my choice is the Reverse Lunge. Here is why:
Because lunges require balance, they also build neuromuscular and functional capacity - helping your body to go through its daily activities and letting you pick up your children without trouble.
Whether you're trying to lose weight , wish to look better in shorts, or enhance your sporting performance, lunges should be a part of your training programme.
In my judgment, the Ultimate Lunge is the Reverse Lunge. There are many types of lunges, and different ways to perform them all, but since we only have some time to discuss one - my choice is the Reverse Lunge. Here is why:
- Because you have more balance and support, and it's simple to learn and perform. Plus, you have got less momentum to contend with in the exercise which can provide more effective stress to the muscles and yields better results.
- It's safer and softer on your knees because your back foot takes in the ballistic shock of the lunge. (In comparison to the front lunge where ballistic shock can transfer to the knee even if you land heel to toe.)
- It creates muscle-bound balance by initiating the movement backward as opposed to most other exercise movement patterns that take you forward and predisposes your musculature toward forward motion.
How To Do A Reverse Lunge
- Begin facing forward, with your feet shoulder width apart, and your arms at your sides.
- Step back with one leg far enough to permit your knees to bend at 90 degree angles. You can concurrently bring your arms up to act as a slight counter balance. If you would like a greater challenge, hold light weights in your hands.
- You're in the correct position at the bottom of your lunge when your front knee is directly over the ankle.
IMPERATIVE - To go back to the start position, start dropping your arms and lift from the heel of your front leg. DO NOT PUSH OFF YOUR BACK LEG. This simple advice will drastically improve the effectiveness of your reverse lunge, give you a far tighter, leaner butt and get you far better results in 1/2 the time.
Try doing reverse lunges three times each week on non-consecutive days. Work up to two sets of ten repetitions on each leg. After only a month, I think you will be surprised by the impact the reverse lunge will have on your body.
- It's safer and softer on your knees because your back foot takes in the ballistic shock of the lunge. (In comparison to the front lunge where ballistic shock can transfer to the knee even if you land heel to toe.)
- It creates muscle-bound balance by initiating the movement backward as opposed to most other exercise movement patterns that take you forward and predisposes your musculature toward forward motion.
How To Do A Reverse Lunge
- Begin facing forward, with your feet shoulder width apart, and your arms at your sides.
- Step back with one leg far enough to permit your knees to bend at 90 degree angles. You can concurrently bring your arms up to act as a slight counter balance. If you would like a greater challenge, hold light weights in your hands.
- You're in the correct position at the bottom of your lunge when your front knee is directly over the ankle.
IMPERATIVE - To go back to the start position, start dropping your arms and lift from the heel of your front leg. DO NOT PUSH OFF YOUR BACK LEG. This simple advice will drastically improve the effectiveness of your reverse lunge, give you a far tighter, leaner butt and get you far better results in 1/2 the time.
Try doing reverse lunges three times each week on non-consecutive days. Work up to two sets of ten repetitions on each leg. After only a month, I think you will be surprised by the impact the reverse lunge will have on your body.
- Begin facing forward, with your feet shoulder width apart, and your arms at your sides.
- Step back with one leg far enough to permit your knees to bend at 90 degree angles. You can concurrently bring your arms up to act as a slight counter balance. If you would like a greater challenge, hold light weights in your hands.
- You're in the correct position at the bottom of your lunge when your front knee is directly over the ankle.
IMPERATIVE - To go back to the start position, start dropping your arms and lift from the heel of your front leg. DO NOT PUSH OFF YOUR BACK LEG. This simple advice will drastically improve the effectiveness of your reverse lunge, give you a far tighter, leaner butt and get you far better results in 1/2 the time.
Try doing reverse lunges three times each week on non-consecutive days. Work up to two sets of ten repetitions on each leg. After only a month, I think you will be surprised by the impact the reverse lunge will have on your body.
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- Step back with one leg far enough to permit your knees to bend at 90 degree angles. You can concurrently bring your arms up to act as a slight counter balance. If you would like a greater challenge, hold light weights in your hands.
- You're in the correct position at the bottom of your lunge when your front knee is directly over the ankle.
IMPERATIVE - To go back to the start position, start dropping your arms and lift from the heel of your front leg. DO NOT PUSH OFF YOUR BACK LEG. This simple advice will drastically improve the effectiveness of your reverse lunge, give you a far tighter, leaner butt and get you far better results in 1/2 the time.
Try doing reverse lunges three times each week on non-consecutive days. Work up to two sets of ten repetitions on each leg. After only a month, I think you will be surprised by the impact the reverse lunge will have on your body.
About the Author:
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