REVERSE LUNGE

Muscle Group
Primary – Quadriceps
Secondary – Gluteus Maximus (Buttocks), Hamstrings, Gastrocnemius (Calves), Gluteus Medius

PERSONAL TRAINER INSTRUCTION  :

Reverse Lunge

Begin by stepping back with one leg and lowering your weight down between your legs. Keep the majority of the weight on the lead (non-stepping) leg, specifically on the heel and midfoot region. Lower yourself until the angle in the lead knee is about 90 degrees. If you can’t go this low, do what is comfortable and painless.

Begin standing by driving through the lead heel and consciously contracting / activating the gluteus maximus (buttocks) while maintaining a neutral spine. Exhale as you stand up.

The angles of this exercise are very similar to that of the body squat. Focus on keeping the weight on the heel, lowering to a 90 degree angle in the knee joint and not allowing the lead knee to translate forward beyond the toes.

Do not do this exercise if you suffer from knee pain.

The personal trainers at Full Scale Fitness suggest doing a reverse lunge before progressing to a forward stepping lunge. The forward lunge has forward momentum and therefore increases the likelihood of mistakes and injury to the knee.

Muscle Group

Primary – Quadriceps
Secondary – Gluteus Maximus (Buttocks), Hamstrings, Gastrocnemius (Calves), Gluteus Medius

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