Alternating Reverse Lunge

Exercises, Legs, , ,

Alternating Reverse Lunge

Muscles Worked: Hamstrings, Glutes, Quadriceps, Calves

Exercise Type: Functional Fitness, Compound

Develops: Strength and Balance

Exercise Level: Intermediate

INSTRUCTIONS

1. Stand straight with feet hip-width apart, hands on hips.

2. While keeping your chest up, take a step backward and lower toward the floor until your back knee is an inch or two from the ground. Your front knee should be directly over your big toe. Your rear hip should be over your rear knee. At the bottom of the lunge, both of your legs should be at 90 degrees.

3. Exhale, keep your chest up, and push through your front foot, using your glutes and quadriceps to push yourself back to an upright position. Do not put your hands on your front leg for support and do not let your chest did down.

4. Both legs should finish next to each other as you return to the standing position.

Repeat for the desired number of reps, alternating legs.

BEGINNERS: Stand next to a sturdy chair, post or railing to lightly hold on to for balance or assistance if needed.

ADVANCED: Grab your dumbbells! Pick a moderate weight, for example 10-20lb dumbbells depending on your strength.

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