Challenge your muscles: Now that you have the basics down, you can modify your lunge workouts in many different ways in order to work different muscles.

other lunge types have.

For doing this leg-strengthening exercise, you should have adequate ankle and hip mobility, without which flexing the foot can be difficult and you may get stuck at the ankle while doing the lunge. Also, the reverse lunge can be regarded as an effective exercise technique to strengthen gluteus maximus. For example, Crunch gym personal training manager Tim Rich recommends reverse lunges (stepping back instead of forward) as a good way to complement the forward movements in your daily life. The lunge pattern has always been one of the most useful and popular exercise available.

Then do the reverse by going from your squat back to your lunge while keeping the same body alignment. The reverse lunge, unlike the traditional forward lunge, is done by extending one of the legs backward. The reverse lunge is a unilateral exercise than can be used to build strength, muscle hypertrophy, and enhance movement mechanics for strength, power, and fitness athletes. The front rack reverse lunge is one of the best variations, as it trains the entire leg musculature while incorporating strength and stability in the upper body and core.

5 – Use the Lunge-to-Squat-to-Lunge Test Get in the bottom of a lunge then move into a squat without adjusting your hip mechanics or torso angle. Start by standing with a dumbbell in each hand, and your feet flat on the floor and about shoulder width apart.

Fitness Training > Exercise Database > Dumbbell Exercises > Lunge > Reverse Lunges. "We always move forward," Tim says.

How To Do The Reverse Lunge. You might assume that a reverse lunge is exactly the same as a forward lunge done backwards, and you’d be more or less right. Reverse Lunges with Dumbbells. CONCLUSION: In conclusion, reverse lunge movement was found to be favorable in achieving the primary goal of lunge exercise, which is the development of gluteus maximus and quadriceps femoris, as it resulted in higher agonist muscle activities (gluteus maximus, rectus Many lunge variations exist, each with their own unique set of benefits. Equipment Required: a pair of dumbbells Technique.

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