The Reverse Lunge, also know as the Step Back, is a fantastic exercise for developing the glutes and quadriceps, and for developing balance and coordination. To get the most out of it you've got to make sure you do it properly though. Check out Emory's demo and tips in the video below to ensure your form is on point. He is a professional trainer, former NFL receiver, and master of this exercise.
Stand with your feet hip-width apart. Keep your hands on your hips or hold dumbbells at your sides for added resistance.
Maintain a straight back and keep your chest up. Engage your core for stability throughout the movement.
Take a big step back with one foot, landing on the ball of that foot.
Lower your back knee towards the floor until both knees are bent at about a 90-degree angle and the back knee is about an inch above the ground.
Push through the heel of your front foot to return to the starting position.
Focus on a smooth, controlled movement. Ensure your front knee stays aligned with your toes and doesn’t wobble to one side or the other.
Adjusting the Difficulty
This exercise can be made easier by grabbing onto something to balance with (like a railing) or made more challenging by holding onto weights.
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