As simple as this exercise may seem, many people perform it incorrectly. I've seen some interesting stuff out there when it comes to reverse lunges, so I wanted to create a video to show a couple of common mistakes and how to fix them. (Make sure you swipe over to see the full video!)
A lot of times it comes down to motor control. With any new movement, it takes some time for the brain and body to connect and nail it down to make it look perfect. .
I always tell clients that they won't be perfect on every single exercise. It's equivalent to you wanting to pick up a new sport like hockey and expect that you'll be shooting goals and become the star of the team...It doesn't work that way. .
The key is practice, practice, practice, and practice! The move repetition of a movement the better it will become with some good coaching cues.
How's your reverse lunge looking?
REVERSE LUNGES / EXPLOSIVE BOX JUMPS🕋📦🏋🏾♂️ REVERSE LUNGES
✅ Find a weight that will only give you 4 - 6 reps max ✅ Plant foot first and get the stability you need ✅ Then engage your core and lower back knee to at least 1 inch from the ground making sure to keep body and core as firm and stable as possible. ✅ Breathing in on the eccentric phase (down) breath out on the concentric phase (up) ✅ Then repeat for 6 reps max
EXPLOSIVE BOX JUMPS
✅ In a static squat position ✅ Drive quads as hard as possible on designated box platform ✅ Target to land on both feet fully on platform
Add this super to your next Leg workout🏋🏾♂️⭐️⭐️⭐️⭐️⭐️ #unleash84#legday#legworkout#reverselunges#hamstrings#quads#explosivestrength#explosivepower#strengthandconditioning#dumbells#boxjumps
0 122 days ago
Single-leg work is big part of our programs.
Reverse lunges with a safety squat bar is one of our favorites.
חלק משמעותי מהפעולות במגרש מתבצע על רגל אחת.
יציאה מהמקום, שינויי כיוון, ניתורים על רגל אחת, הריצה עצמה...
העובדה זאת מכתיבה את בחירת התרגילים בתכנית האימון שלנו.
חלק משמעותי מהתכנית מתמקד בפיתוח כוח ב"תרגילי רגל אחת".
1 952 days ago
Best believe I'm over here busting my ass (literally and figuratively).
Video 1- hack squats @ 234lbs
Video 2- hack squats @ 264lbs
Video 3- reverse alternating lunges @ 105lbs
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Want better GLUTES?
Then lunge BACKWARDS. And add a DEFICIT.
The good thing about reverse lunging over forward lunging is the fact that the movement is initiated by the glutes and hamstrings contracting first in order to step backward - not the hips and quads contracting first to step forward. This can be a good way to hit the posterior chain and keep the leading shin a bit more vertical to avoid shear forces and quad dominance.
Second, to double up on the glute activation, creating a deficit by stepping down off a box makes the posterior chain work harder to step back up to the starting position (out of the "hole"). I like keeping the height of the box between 6 and 10 inches. Not much more. Personally, I keep the loading light also in order for patterning to be on point.
Deficit lunges are no joke, and I find them best implemented on warm legs and knees, after your first major lift on a leg day (like squats or leg press). _
Feel the burn like Charlie Sheen.
14 3313 days ago
Went full blown Evan's Ninja Warrior tonight for that lower half! My pace was amazing and I felt good the whole time. Just goes to prove that there will be sucky workouts and then there will be those workouts that fuel the fire to be even better than before!
Kettlebell complexes are an amazing way to challenge the different layers of strength/stability/mobility in the body. If you’re not confident in using these tools, practice the basics emphasizing PERFECT form. Once, the foundational levels are mastered, try this complex. Use creativity to discover your own kettlebell complexes and get moving!!
- 3x KB Swings
- Squat to OH Press
- Reverse Lunge
Trying to get a bigger booty!? Whatchu know about them #ReverseLunges!? I did a few slow & controlled sets before dropping it down & pulsing until I died! (Don’t worry, I came back to life eventually 😅) Anybody else hitting legs today?? #BroadstreetFit
FIX YOUR LUNGES!
What’s up, Achievers?! In this comparison post, coach @sarahpolacco is demonstrating some common mistakes we see during lunges.
❌Having too narrow of a stance. We prefer to utilize a 90/90 position for our split squats and lunges. Of course there is a time and a place to go with a more forward shin angle (runners/athletes/etc) and maybe a forward torso (those who want to recruit their glutes more), but the majority of the time we like the knee stacked over the ankle - this is typically a stronger position for most people and causes less stress on the knee.
❌Letting the front heel lift. This is really not advised under any circumstance. It is a suboptimal and inefficient position to push off of and also causes undue stress at the knee.
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