Reverse Leg Lunges Using a Step

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A reverse lunge, also called a rear lunge, is an easier modification of a forward lunge. You can enhance the difficulty of the exercise using an action and doing an elevated reverse lunge. Begin with just your body weight. When that ends up being simple, hold dumbbells or a barbell for additional weight.

Identification

A reverse lunge is an easier modification of a forward lunge. During a reverse lunge, you step back with one foot, fall into a lunge and afterwards press with the heel of your front foot, bringing the back foot forward to go back to a standing position. Utilizing an action enhances the difficulty of the exercise, due to the fact that you’ve to bring your back leg up onto the action. It likewise increases the balance difficulty of the workout, due to the fact that you need to lunge back off of the action.

Function

The elevated reverse lunge works the exact same muscles as a forward or regular reverse lunge. The quadriceps, the muscles on the front of your thighs, are the main movers. The hamstrings, the muscles on the back of your thighs, and your gluteus muscles assist in the movement.
The front leg – the leg on the action – is the working leg during a raised reverse lunge. The back leg is the balance leg, you shouldn’t put a great deal of weight on the back leg.

Execution

To do a reverse lunge with an action, stand on the step with both feet. Step back with your right foot and bend both knees to drop down into a lunge. Continue decreasing till your left knee is at a 90-degree angle. Pause for a count and then press with your left heel to power yourself back into a standing position, drawing your right leg back up to the step. Total all the repetitions on one side and then do the opposite, or alternate legs.

Considerations

Once you can do 15 to 20 repetitions per leg with excellent kind, hold dumbbells or a barbell for extra weight. You can also use a higher action to increase the trouble of the motion.
Take your time stepping back into the lunge, don’t rush. Especially if you utilize a taller action, you increase your possibility of twisting your ankle or losing your balance. Don’t add weight up until you can carry out the exercise flawlessly without weight.