Execution Of The Reverse Lunge
- Start by standing with your feet together.
- Take a large step backward with your left foot while bending the right forward knee. It will look like you're kneeling like they do in a Catholic church.
- Bring your left foot back to the right foot while coming back up to a standing position.
- You can repeat the procedure for the same leg or alternate legs.
It is essentially the same movement as a forward lunge just with a backward step instead of forward. Remember to keep your head up and shoulders back so your knee doesn't travel over your forward foot.
TRX Reverse Lunge
The TRX reverse lunge is performed with the same movement and range of motion as the reverse lung. However, the TRX straps offer more support and allow for the upper body to compensate if you lack lower body strength.
Curtsy Reverse Lunge
For a more intense reverse lunge, try the curtsy lunge. It's the same movement as the reverse lunge but you swing the back leg over to the side like doing a curtsy... hence the name!
Advanced Reverse Lunges
If you really want to amp up the exercise, try the variations of the lunges while holding either dumbbells or kettlebells extended by your sides. If you are a superstar, you can really jack it up by holding a medicine ball, kettlebell or dumbbell at waist level and as you lunge backward, twist the weight over the forward leg. This will not only work the lower body but the waist, abs and upper body as well!
Contact me to demonstrate these exercises if you need clarification... Remember, partial reps, partial rewards. Try to go for a full range of motion.
*Consult with your physician and a Certified Personal Trainer before beginning this or any other exercise to ensure you are healthy and executing the exercises correct.