The reverse lunge exercise is a great way to give your muscles a workout. When it comes to working out to enhance my cycling performance, the reverse lunge is one of my favorite exercises because it’s comfortable and simple and doesn’t require special equipment. Here’s how you do it:
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Step 1 – Start upright
- Start standing upright with your feet shoulder-width apart.
- Keep your chest up and shoulders back.
- Tighten your abs, but don’t over-tighten them – you should be able to breathe normally (inhale through the nose, exhale through the mouth).
- Maintain a slight inward tilt at the hips (they shouldn’t be perfectly upright), and keep most of your weight in the heels rather than on your toes or midfoot as you begin to lower yourself into a lunge position
Step 2 – Move forward
- Move forward:
Keep your back straight, bend your knees at a 90-degree angle, and keep your weight on the heel of your front foot. Push off with the front foot to return to starting position.
Step 3 – Lower your body
- Lower your body until your front thigh is parallel to the floor. Make sure that your front knee is over your toes, and keep your back straight and chest up. If you’re doing this exercise correctly, you should feel a stretch in the hip of the raised leg (the one being held behind you).
- Your back knee should be slightly bent. This will help protect it from injury when going down into the lunge position.
Step 4 – Get back up
Step 4: Get back up.
Use your leg and core strength to push yourself off the floor, and don’t lean forward as you do so. Your back should be straight throughout this entire exercise (meaning no hunching over), and it’s important not to push with your arms for stability or momentum at any point.
Make sure you repeat this exercise for at least 10 times to get the best results.
Once you’ve mastered the beginner level of the reverse lunge exercise, it’s time to move on. To build muscle and strength in your legs and butt, add more repetitions of each exercise and do longer sets.
If you want to get the best results from this workout, aim for at least 10 repetitions on each side of your body every time you do it. If that isn’t challenging enough for you (and trust us, it will be), try doing 20 or 30 repetitions per side instead!
Remember: if it hurts too much or causes pain anywhere else in your body besides where we just talked about (your quads), stop right there! You don’t want to hurt yourself while exercising so make sure that if something hurts while doing these movements then they’re not right for you.
Conclusion Reverse Lunge Exercise
This is a great exercise that you can do at home or in the gym. It’s simple and will help you burn fat, tone your legs and improve your balance.