Backward Lunges is a great version of lunges that focuses on strengthening your glutes, quads, hamstrings and calves. The reduced glute and hamstring activity decreases knee stability and diminishes power development on the upward phase of the Lunge.The Reverse Lunge, or Step-Back Lunge, is an under-appreciated variation of a popular leg exercise. The Walking Lunge, Dynamic Forward Lunge, Split Squat, Side Lunge, and Clock Lunges are all adequate ways of strengthening leg musculature. ← Use Arrow Keys → The front and back lunge is a very effective lower body exercise that helps to tone and sculpt your glutes and thighs. Thank Your Calves For All They Do With This Bodyweight Leg Workout Dance Your Stress Away With Stephen "tWitch" Boss and Allison Holker's Latest 20-Minute Workout This move also improves the flexibility of the hips and increases your balance and stability. Great, Click the ‘Allow’ Button Above Kayla Itsines Shares a "No Mat Needed" 9-Minute BBG Zero Equipment Workout Favorite It Now. Adding a weight to one side increases abdominal and spinal erector activation.Once you can complete 3 sets of 15 reps per leg, you are ready for the Step-Back Lunge. Sign up for our Fitness newsletter. Do your Reverse Lunges late in your leg workout with lower weight for hypertrophy, muscular endurance and a good burn.Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better.Throwing Load Explained: How to Deload and Still Be Ready When the Season BeginsGet Stronger Outdoors With These 4 Unique ExercisesTake Your Workout Outdoors With This Brutally Challenging Circuit Adding the weight to the opposite hand reduces stability and decrease effectiveness. Save Your Favorites Now. “Because front lunges propel your bodyweight forward, they have more potential to cause knee injury or strain if done incorrectly,” Seki explains. Stepping backward keeps your front foot firmly rooted, making it easier to ensure … Plus, it’s low impact! Would you like to turn on POPSUGAR desktop notifications to get breaking news ASAP? “For this reason, I recommend beginners start with rear lunges first to perfect their form and control before progressing to a front lunge.” When It Comes to Push-Up Modifications, Elevated Push-Ups Reign Supreme Understand the advantages of the Reverse Lunge over a standard Forward Lunge.The Reverse Lunge, or Step-Back Lunge, is an under-appreciated variation of a popular leg exercise. During a Forward Lunge, momentum shifts the center of gravity too far forward, placing the body weight on the ball of the foot rather than the heel and moving the knee too close to the toe. Please select the topics you're interested in: In this position, the quads apply too much pressure, while the glutes and hamstrings lose leverage and power, often causing knee pain.
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